The 6 Best Core Strengthening Exercises for Lower Back Pain

Lower back pain has emerged as a prevalent issue, with a staggering 619 million people worldwide reported to have experienced it in 2020. Projections suggest this figure could surge to 843 million by 2050.

If you’re one of the many people suffering from an achy back, strengthening the core muscles may offer relief from lower back pain. In this article, we delve into the compelling reasons to prioritize core strength and provide effective exercises tailored to alleviate lower back discomfort.

Why Is It Important to Strengthen the Core?

The core or trunk comprises multiple muscle groups, encompassing the back and spine. Strengthening these muscles is crucial for the following reasons.

Stabilize the Lower Back

Research highlights the importance of maintaining strong core back muscles, especially as we age.

Beginner-friendly core exercises can enhance core muscle quality, promoting better balance and physical performance.

Increase Flexibility

Core strength training programs have been shown to improve both static and dynamic balance, contributing to enhanced flexibility.

Maintain Balance

Core exercises play a crucial role in addressing balance issues, particularly among older adults. 

Studies consistently demonstrate the positive impact of core exercises on balance, independence, and overall quality of life in this population.

Improve Posture

Poor posture, often exacerbated by prolonged screen time, can lead to discomfort in various areas, including the neck, shoulders, and back.

Core exercises, such as yoga, are effective in correcting posture and promoting spinal alignment.

Facilitate Movement

While the direct link between core training and functional movement remains inconclusive, engaging the core through controlled breathing and improved posture can enhance overall mobility.

Alleviate or Prevent Pain

A weak core is associated with reduced mobility and increased risk of back pain.

Strengthening the core muscles can alleviate discomfort and enhance activity levels, ultimately preventing pain-related limitations.

6 of the Best Core Exercises for Back Pain

To build your core strength, here are six great exercises to try.

Planks

1. Get into a push-up position, bend your arms, and support your body with your forearms.
2. Keep your hips, legs, and torso in a straight line while tightening your abdominal and glute muscles. Ensure consistent form as you hold this position.
3. Draw your core muscles in at the level of your belly button and hold for as long as you can.

Bird-Dog

1. Get on all fours with a neutral spine.
2. Engage your core muscles and slowly reach forward with your right arm as you extend your left leg behind you.
3. Hold your current position for a breath, then slowly bring your limbs back to the starting position.
4. Repeat the exercise on the other side.

Partial Crunches

1. Lie with knees bent and feet flat on the floor.
2. Cross your arms over your chest or put your hands behind your neck.
3. Contract your stomach muscles and raise your shoulders off the floor.
   1. Exhale when raising the shoulders.
   2. Avoid using your elbows or arms to pull your neck off the floor.
4. Hold your current position for a second, then slowly come down.

Pallof Press

1. Secure a resistance band around a stable foundation at chest height.
2. Hold the band in the center of your chest with both hands
3. Move away from the foundation just enough to where there is tension in the band.
4. Push the band out forward from your chest and hold for 1-3 seconds.
5. Bring the band back to the chest and repeat for 8-12 reps.

Tabletop Leg Press

1. Lie face up with your legs raised in a tabletop position. To achieve this position, bend your knees at a 90-degree angle and stack them over your hips.
2. Tighten your abs to press your lower back into the ground. Crunch up just a few inches and place your hands on the front of your quads.
3. Drive your quads into your hands while simultaneously pressing them away. It should create resistance and extreme tension in your core.
4. Hold the position.

Dead Bug

1. Lay face up with legs in a tabletop position and arms pointing towards the ceiling.
2. Extend your right arm forward and simultaneously extend the left leg forward down to the ground.
3. Bring both the arm and leg back into the starting position and switch sides.

Chiropractic Care for Back Pain & Core Strength: What to Know

The spine provides vital structure and support to the body, but misalignments can lead to lower back pain and related symptoms like discomfort, inflammation, and reduced mobility.

Chiropractic care offers a natural, non-invasive solution for addressing back pain and strengthening the core. Before treatment begins, a chiropractor assesses your condition and designs a personalized treatment plan based on your needs.

Spinal manipulation, or chiropractic adjustments, are commonly used by chiropractors to alleviate lower back pain. These techniques involve gentle movements and pressure applied to the spine and joints to realign them and reduce pain.

In addition to spinal adjustments, chiropractors may recommend other treatment methods, such as core exercises, dietary changes, modifications to exercise routine and sleeping habits, and stress management techniques, to enhance core strength and alleviate back pain.

Strengthening Your Core for Better Back Health

Age and poor habits can exacerbate lower back pain, but strengthening your core muscles can offer relief. Core exercises target muscles that support the back, helping to alleviate discomfort and improve stability.

We encourage you to incorporate the core exercises we’ve provided into your routine to help relieve back pain and enhance overall well-being.

For further insights on managing back pain effectively, explore the LifeClinic blog today.