Core Exercises to Treat Back Pain

Core strengthening exercises are important to a well-rounded workout, despite the fact they often get neglected. A strong core cannot be visualized and is difficult to understand the benefits of exercises where you cannot see the effects. You can, however, feel the effects. The core is responsible for stabilizing the spine while the other muscles in the body get all the glory. A weak core will be noticeable though, when you suddenly are unable to complete basic daily tasks due to pain, dysfunction or weakness.

The core consists of more than just the abdominal muscles, even though they tend to get the most credit. The core is more of a brace and therefore involves lower back musculature, the obliques along your sides and your abdominal muscles. It is important that all of these muscles are worked out so that imbalances don’t occur.

Core exercises can improve balance and stability of the spine, which in turn will improve performance in both sports and daily activities. A weak core can leave you vulnerable to injury due to poor mechanics or postural deficiencies. Think of your core like the foundation of a house; you want it to be stable before you start building. The same goes for an exercise routine, strengthening the core is like stabilizing your foundation so that you can see better gains elsewhere.

Low back injuries can occur due to a weak core. Some people find that everyday tasks such as shoveling, getting groceries or lifting heavy items can cause fairly excruciating back pain. If your spine isn’t properly stabilized, these activities can leave you susceptible to tissue injury. There is a common phrase “lift with your knees and not your back”, which is a simple way of explaining this phenomena. If you bend at the knees and keep your spine in a neutral position (instead of bending forward at the waist), you are allowing the spine to work in its strongest position.

I have given a couple examples of some common core exercises that can be added into any exercise regimen. I recommend doing these exercises after doing any heavy lifting, in order to prevent injury from a potentially fatigued core. Before you attempt to perform these exercises, make sure that you brace your stomach but do NOT stop breathing. Breathing is important! Try holding each of these exercises for 10 seconds each and start slow:

Plank: This is a fantastic core exercise because you are actively contracting your whole core. Start slow! Build your endurance over time, making a competition with yourself. Make sure that your back is flat and that you do not have your butt in the air. Keep your body level with the floor.

 

Modified crunch: There should be no large movement at the waist. Bring your neck and shoulders up slightly off the floor as a single unit. Your chin should not have to touch your chest. Make sure you brace your stomach and keep the curve in your spine by putting one hand under your low back.

Bird Dog: When you do this exercise, start with the arms first, and progress to the alternating legs/arms when you feel comfortable. Be careful to not let your hip hike and try to keep your arms and legs as close to horizontal as possible.

 

Side Bridge: A good starting point for this exercise is to start on your knees before you progress to your ankles. Make sure your shoulder and your elbow are in line to prevent any upper limb injuries. Do this exercise on both sides!