5 Essential Core Strengthening Exercises for Lower Back Pain Sufferers

A sore back can happen for a number of reasons, most commonly the pain can be triggered by a combination of overuse, muscle strain, and/or injuries to the muscles, ligaments, and spinal discs that support the spine.

As time progresses, if your back injury has not been correctly managed,  it can lead to a spinal imbalance and consistent tensing up of the muscles and ligaments surrounding the back, making it more prone to injury or re-injury.

If you have had back pain lasting longer than 2 weeks, it’s important to consult your doctor to provide you with the appropriate diagnosis.

Incorporating the following six core strengthening exercises for low back pain will help to stabilize your spine and reduce the risk of future onsets of intense back pain.

Core Strengthening Exercises for Lower Back Pain #1: Dead Bug Exercise

This exercise benefits your core strength and helps to stabilize the lower spine. Begin by lying on your back. Extend your hands straight toward the ceiling and bend your knees to a 90-degree angle. Keep your shins parallel to the floor.

Exhale and bring your hips off the floor. This is the start position. Begin by extending your right arm above your head and dropping your left leg, so the foot is just hovering above the floor.

Pause, then return the arm and leg to their start positions, while extending the opposing arm and leg. Keep alternating legs while maintaining a tight core. Repeat 8–10 times. Do two to three sets.

Core Strengthening Exercises for Lower Back Pain #2: Pilates Hundreds

Begin by lying on your back, keeping the small of your back pressed down toward the floor, your abs tight, legs extended and arms at your sides.

Lift your legs straight up and then lower them to a 45-degree angle. Inhale deeply, and as you exhale, lift through your shoulder blades and extend your arms forward, keeping them parallel to the floor.

Now, quickly pulse your arms up and down as you inhale for a count of five and exhale for a count of five.

Do this for 1 minute and then slowly lower your shoulders, and pull your knees to your chest to stretch.

Core Strengthening Exercises for Lower Back Pain #3: Boat Pose

Sitting on a mat, just roll your shoulders and lean back.  As you keep leaning back, hold onto your hamstrings (back of thighs) for support.

Then inhale as you lift your legs off the mat.  If you can manage, release your hands from bend your knees and hold them straight out in front of you.

Take 5 breaths and then release back down.  Try to do 1-2 more repetitions increasing the amounts of breaths by 1 or 2.

Do this exercise one time per day to really strengthen that core.

Core Strengthening Exercises for Lower Back Pain #4: Butt Lift with Marching

Slowly raise your butt off the floor by using your glutes and hamstrings until your torso is in line with your thighs. Hold for 3–5 seconds. Repeat 10–20 times on each leg.

Core Strengthening Exercises for Lower Back Pain #5: Side Plank

When performing the side plank, start by lying on your side with your forearm on the floor under your shoulder, to prop you up, and then stack your feet on top of each other.

Contract your abdominals and press your forearm into the floor to raise your hips so that your body is straight from your ankles to your shoulders. Hold this position for 30 to 60 seconds, and then repeat on the other side.

Final Thoughts

We can dodge the back pain bullet and fend off the underlying issues that are the cause of that pain by incorporating these 5 at home core strengthening exercises for lower back pain.

Carving out under tens minutes to do these 5 simple core exercises can be done with little to no equipment.  Just by incorporating these exercises 4-5 times per week will help put an end to and even prevent prevailing chronic pain condition that afflicts millions of people each year.

Discover ALL The Exercises That Healed My Back Pain

In my new book, The Essential Lower Back Pain Exercise Guide, you will learn all the exercises I performed every day to heal my back after I injured it one hot summer day installing a 60-pound air conditioner.

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If you can make time to do a daily 15- to 30-minute back pain relief exercise routine, you’ll soon be on your way to feeling good again. It’s essential to feel your best to make the most of every day. Learn more here!