A Short Guide On Core Exercises For Back Pain

core exercises for back pain

Having back pain is a nightmare. A few months back, I experienced severe pain in my back, and I rushed to my doctor. He then advised me to practice some core workouts to relieve the back pain. And honestly, it worked. 

People often ask me which core workouts are the best for the back. So, I decided to answer the question through this article. Here you will get the effective core exercises for back pain and some other piece of advice. 

If you are experiencing back pain and looking for alternatives to the medications, read this article to the end. Again, this article will also work if you want a strong and stable nack.

Why does back pain occur? 

core exercises for back pain

Before moving forward, let’s know why your back hurts. There can be various reasons for this condition. Here are some of the common causes: 

  • Bad posture 
  • Sitting in a chair for a long time
  • Standing for a long period
  • Sleeping in a bad mattress
  • Strain in muscles 
  • Back injury 
  • Medical conditions 

Can a strong core reduce your back pain? 

Your core muscles make your daily movements easier. The muscles in your lower back are comparatively weaker than the other ones. So, it can get strained easily if your posture and movement is not good. 

However, if you have a strong core, it will support your back. The core workouts make your lower back muscles stronger and more stable. These workouts also reduce the chance of any injury. 

As your back muscles and spine get stronger, you can easily bear your posture. And so, you get relief from the irritating back pain.

Top 5 Core Exercises For Back Pain 

core exercises for back pain

Practicing core workouts is one of the best ways to reduce back pain. But people often get confused while selecting the exercises for the plan. For them, here, I will discuss 5 most effective core workouts that will give you relief from the back pain. The best thing about these workouts is you can perform them at home. 

5. Plank 

You can do planks as a full body or core workout. Even though planks seem easy to perform, you need to do it properly. This workout develops your body endurance and improves your posture. 

Start the plank by resting your forearms and toes on the floor. Place your elbows directly under your shoulder. Your hands should be in the forward direction as your arms are parallel to the floor. 

Keep your legs extended and straight. Your body should be in a straight line from the shoulder to the heels. Distribute your upper body weight on the forearms and the lower body weight on the toes. Squeeze your core and maintain the position for 15 to 60 seconds. 

Do not drop your hips and keep your head and neck in a relaxed position. 

4. Bird dog

The bird dog exercise offers core and hip strength. Also, it improves body balance, posture, and reduces lower back pain. 

Get in the tabletop position with your hands and knees. Place your wrists under your shoulder and knees under the hips. Extend your right arm forward and leg behind you. Brace your core muscles and maintain a flat back while making this movie. 

Stay in that position for 30 seconds. Then lower your arm and leg. Continue the workout with your left arm and right leg. 

3. Side plank 

The side plank targets your abdominal and oblique muscles. It strengthens your shoulder, wrists, and core. The side planks are excellent lower back exercises for pain relief

Begin by getting in a plank position. Transfer all the upper body weight on your left shoulder and get in a side-lying position. Extend your right arm and point towards the ceiling. 

Your legs should be extended in a straight line, and your right foot should be stacked on the top of the left one. Stay in that position, engaging your core and butt for 15 to 60 seconds. Lower the arm, relax, and continue the exercise again. 

2. Tabletop long press 

The tabletop presses are great core exercises for back pain. The workout is easy, and you can do it at any time. 

Start this workout by lying on the floor, facing up in a tabletop position. Your knees should be bent at a 90-degree angle. Place your hands on the front quads and crunch a few inches, contracting your abs. In this workout, there is no visible movement.

1. Dead bug 

This workout activates the deep core muscles and strengthens them. You will get an improved and stabilized lower back, core, and hips by practicing the dead bug. 

Lie on the floor facing up. Keep your knees bent, and arms extended towards the ceiling. Consider this as your starting position. 

Now extend your bent left leg out straight and drop the right arm behind your head. Both your left leg and right arm should be a few inches above the ground. And the opposite arm and legs will not move. Reverse the movements and continue it with your left arm and right leg. 

Core strengthening exercises for lower back pain

Before your postures and activities drive you towards back pain, you should start working on your core. If you can make your core muscles strong enough, it will keep you protected from injury. Here are the five most effective core strengthening workouts for you: 

  • Bridges 
  • Knee to chest stretches 
  • Pelvic tilt 
  • Superman 
  • Side-lying leg raises 

Standing core exercises for back pain

Having trouble practicing core workouts on the floor is not uncommon. If you are facing any situation, switch to the standing core workouts. Here are some recommendations for you: 

  1. Standing elbow to knee
  2. Standing core rotation 
  3. Standing leg lifts 
  4. Standing oblique crunch 
  5. Good mornings 

Back strengthening exercises for seniors

It is hard for seniors to practice challenging workouts. Sometimes they can not do exercises that include a long time standing. Here are 5 simple core strengthening workouts for them: 

  1. Side bend 
  2. Woodchop 
  3. Seated knee lifts 
  4. Leg extension 
  5. Hip flexion 

The core exercises for back pain are really effective. To get a maximum result, follow the instructions properly, and continue working out every day.


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