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Core Exercises For Lower Back Pain

core exercises for lower back pain

In the rapidly evolving world of fitness and rehabilitation, one component remains constant – the critical importance of core strength. Often overlooked, the core plays a vital role in maintaining physical health, especially for those who suffer from lower back pain. It is the body’s epicenter of stability, bearing the responsibility of supporting the back, spine, and our general balance. Therefore, incorporating core exercises into your fitness regime may serve as a practical approach to mitigating lower back pain.

Before we delve into the specifics, it’s important to understand that the ‘core’ extends beyond the six-pack abs. It is a complex series of muscles, including the abdominal muscles, pelvic muscles, mid and lower back muscles, and even the glutes. A robust core translates into a more balanced body, promoting better posture, improved athletic performance, and relief from lower back pain.

However, as always, please consult with a healthcare professional before starting any new exercise program, especially if you have a history of back pain or other related health conditions.

Core Strength: An Antidote for Lower Back Pain


A simple yet effective exercise, the bridge targets the glutes and hamstrings while enhancing the stability of your lower back. Start by lying flat on your back with your knees bent, feet flat on the floor hip-width apart, and arms by your side. Slowly lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then gently lower your body back to the floor. Aim for 2-3 sets of 10-15 repetitions.

Plank: core exercises for lower back pain

Known as a powerhouse of a core exercise, the plank activates a range of muscles – from your abs to your lower back and glutes. Begin in a push-up position, with your forearms flat on the ground, elbows under shoulders, and your toes dug into the floor. Keep your body straight and hold this position for 20-30 seconds. As your strength increases, you can extend this time.

Bird-Dog: core exercises for lower back pain

The Bird-Dog is a great exercise for enhancing balance and stability. Start on all fours, hands under your shoulders and knees under your hips. Extend your right arm forward and left leg backward, ensuring your body forms a straight line. Hold for a few seconds, then switch to the opposite arm and leg. Try for 2-3 sets of 10 repetitions on each side.

Dead Bug: core exercises for lower back pain

Don’t let the name fool you; the Dead Bug is an effective way to activate your deep abdominal muscles. Lie on your back with your arms extended towards the ceiling and your hips and knees bent at a 90-degree angle. Slowly extend your right arm and left leg away from each other, and bring them back to the starting position. Repeat with the opposite arm and leg.


The Superman exercise targets your lower back muscles directly. Lay on your stomach with your arms extended in front of you. Raise your hands and feet off the ground as if you’re flying, squeezing your lower back muscles. Hold for a few seconds, then gently lower back to the ground.

Remember, consistency is key in reaping the benefits of core training. Performing these exercises 2-3 times a week can help strengthen your core and alleviate lower back pain. However, ensure your movements are slow, controlled, and deliberate, as improper form can lead to injury or increased pain.

In addition, maintaining a well-rounded approach to your overall fitness is crucial. Incorporating flexibility and stretching exercises, coupled with regular aerobic activity and strength training, can offer additional benefits to your core and overall body strength.

It’s also worth noting that although these exercises can significantly help to reduce lower back pain, they are not a standalone solution for all cases. If you have chronic or severe lower back pain, it’s essential to seek professional medical advice. Your healthcare provider may suggest other treatment modalities such as physiotherapy, medications, or in some cases, surgery.

Nurturing your core strength is a solid investment in your overall health and well-being. Its benefits extend beyond aesthetics, playing a crucial role in providing structural support, balance, and strength. With consistent and correct execution of core exercises, you can keep lower back pain at bay and enjoy a healthier, pain-free life. Fitness is not merely a destination but a lifelong journey. So, let the journey towards a stronger core begin today!

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