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5 Core Strengthening Exercises for Lower Back Pain

5 Core Strengthening Exercises for Lower Back Pain  

If you have weak muscles in your core, you may be suffering from lower back pain, and you are also at an increased risk of back injury. Research has shown that regularly performing core-strengthening exercises can help to decrease lower back pain, improve function, and minimize your risk of suffering a lower back injury.

5 Core Strengthening Exercises

    1. Pelvic Tilts

      • Begin this exercise by positioning yourself on your back on the floor with a small pillow placed under your head.
      • Bend your knees and place your feet flat on the floor.
      • Slowly tuck your chin in toward your chest.
      • Contract your abdominal muscles and try to flatten your lower back into the floor.
      • Slowly tilt your pelvis toward your heels (at this point you should begin to feel your lower back arching).
      • Slowly return to the starting position.
      • Aim for 15 repetitions.

    2. Dead Bug

      • Begin this exercise by positioning yourself on your back on the floor.
      • Extend your arms towards the ceiling.
      • Position your hip, knees, and feet at 90 degrees.
      • As you exhale, attempt to flatten your lower back into the floor (this is the starting position that needs to be held throughout the exercise).
      • Extend your right leg by straightening your knee and hip and bringing your leg toward the floor, while at the same time lowering your left arm above your head to just above floor level.
      • Your gluteal and abdominal muscles should remain tightened as you slowly return your right leg and left arm to the starting position.
      • Repeat with your left leg and right arm.
      • Aim for 20 repetitions on each side.

    3. Plank

      • Begin this exercise by positioning yourself on the floor on your hands and knees.
      • Position your forearms on the floor under your shoulders.
      • Slowly step your feet back, one foot at a time, while ensuring that a straight line is maintained from your head to your heels.
      • Contract your core muscles.
      • Hold this position for 15 seconds.
      • Slowly increase the amount of time you hold the end position until you are able to maintain the position for 1 minute.
      • Aim for 3 to 5 repetitions.

    4. Supermans

      • Begin this exercise by positioning yourself on your stomach on the floor with both your arms and legs extended.
      • Slowly raise your arms and legs off of the floor (about 4 inches) so that you feel a slight contraction in your lower back.
      • Contract your core muscles and reach with your hands and feet while you look at the floor.
      • Hold this position for 3 seconds.
      • Slowly return to the starting position.
      • Aim for 15 repetitions.

    5. Bird Dog

      • Begin this exercise by positioning yourself on your hands and knees with your hands placed under your shoulders and your knees placed under your hips.
      • Slowly lift your right arm and reach forward until it aligns with your torso. As you do this, kick your left leg back until it aligns with your torso.
      • Hold this position for 3 seconds.
      • Slowly return to the starting position.
      • Repeat with your left arm and right leg.
      • Aim for 10 repetitions on each side.

It’s important to remember that if any of the above exercises cause discomfort or pain, stop performing it and consult with your physical therapist to ensure that you are doing the exercises correctly.

Conclusion

Participating in regular core strengthening in Braintree can help to minimize back pain and also decreases your risk of suffering a back injury. The exercises outlined in this article can be easily performed from the comfort of your own home and can be incorporated into your daily routine. However, if you continue to experience nagging lower back pain, consider a consultation with one of our physical therapists at Blue Hills Sports & Spine Rehabilitation. Our physical therapy clinics are located in Braintree, Boston, Weymouth, and Plymouth. We can ensure that there isn’t another underlying issue causing your lower back pain, and we can also make sure that you’re performing the core strengthening exercises correctly so that you experience optimal results.

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