Core Strengthening Exercises for Back Pain

 

We find that the vast majority of people who have low back pain also have a lack of core stability. Improving core strength and stability can be done with a few simple exercises right in your own home and in most cases require no equipment. Here are some important exercises to help strengthen your core and relieve low back pain.

Important note. If any of these exercises increase pain, numbness, or weakness please refrain from continuing and contact a local health care professional.

The Plank:
Place your forearms on the ground with the elbows aligned below the shoulder. Arms should be parallel to the body at about shoulder-width distance. Place toes on the ground raising your pelvis and knees off the ground. Attempt to keep your body flat like a board. You should not have significant arch or dip in your pelvis or back. If flat palms bother your wrists, clasp your hands together. Hold for 30 seconds. If that is easy for you go for one minute or even two.
plank

The Bird Dog
Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back while at the same time extending your left arm straight ahead. Hold for two to three seconds or as long as you can maintain form. Then Extend left leg back and your right Arm forward. Always work your opposite arm with opposite leg. Repeat five to six times on each side.
bird dog

Pelvic Tilt
Start lying on your back with your knees bent and feet flat on the floor. raise your pelvis slightly off the floor and hold for 5 seconds. Repeat 8-10 times.
pelvic tilt

Side Plank
Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominal’s gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)
side plank

 

Watch below for instruction on how to best perform these exercises.