Core Exercises for Lower Back Pain – The body functions at its best when all the muscles work in sync with each other. Hence, any weak muscle, especially in the core and pelvic region, often leads to back injury or pain.
Low back pain inhibits daily activities and hinders your effectiveness in handling tasks. Studies show that core strengthening exercises are great for getting instant relief from low back pain.
Strengthening core exercises help to improve your body posture and balance. Apart from helping to ease back pain and preventing further strain or injury, doing this exercise is an effective way to take your workout routine to the next level.
Since the core supports your spine, having strong abdominal muscles takes the pressure off your back and helps to align the spine.
While doing core strengthening exercises, it is essential to focus on moves that don’t put too much stress on the back and increase the lower back issues. It is also necessary to point out movements like flexion, rotation, or extensions that cause more pain or discomfort.
That way, you can avoid doing them while you focus on the moves that are easy on your back. Hence, we suggest that you focus on core exercises for lower back pain that improve stability and avoid twisting movements that make the pain worse.
Also, as with any pain, it is necessary to find the source of pain so you can take proper care of it. If you are experiencing a sharp or stabbing pain that is accompanied by abdominal pain, vomiting, or nausea, it could be a symptom of various conditions and might require a visit to the doctor.
If the pain extends beyond your lower back, you also need to see a doctor.
Also, if you have a family or personal history of lower back injuries or disc problems, you need to see a doctor before doing a new exercise move or routine.
However, if the lower back pain you experience is a general discomfort or achiness, we suggest adding more core exercises to your routine. This will strengthen your entire core and build support for your back.
Causes of Lower Back Pain
According to emedicinehealth,
In the US, the fifth most common reason people take a trip to the doctor’s office is low back pain. Over 85% of those who visit the doctor for lower back pain do so for nonspecific low back pain or pain that is not caused by any disease or a spinal misnomer.
Apart from this, other causes of lower back pain include:
- Kidney Stones
- Back injury,
- Degenerative disc disease
- Herniated discs
- Sacroiliac joint dysfunction
- Vertebral Fracture
Other severe and more specific causes of lower back pain include:
- Neurological disorder
- Disc hernia
- Spinal Stenosis
- Compression fractures.
Often, severe cases require medical diagnosis and treatments to repair problems. However, musculoskeletal issues may have several other options you can try. There are also some stretching options that can help, but you will need a doctor’s advice on the best option.
This article contains seven best core exercises to get instant relief from lower back pain.
7 Best Core Exercises for Lower Back Pain To Get Instant Relief
Core strengthening moves can lead to less pain and discomfort in your back. These simple exercises can help to strengthen the muscle that supports your spine and get rid of the pain fast. Remember to check with your doctor, therapist, or qualified health practitioner to know which move best suits your condition.
Bridges are a favourite exercise for relieving back pain. This move mainly works the gluteus maximus, which is the most significant muscle of the buttocks. Gluteal muscles are also the most active body muscles and are responsible for hip movement and extensions like squats.
Hence, a weakness in the gluteus muscles can cause back pain. This is due to them being significant stabilisers of the lower back and hip joints during movements such as walking.
How To Do It:
- Start by sleeping on an exercise mat with your feet flat on the floor at hip-width apart.
- Place your hands beside you, push your feet into the floor, and slowly raise your butts off the floor until your body is at a straight line.
- Ensure your shoulders are still on the ground and hold the raise for 15 seconds before lowering down to the floor.
- That completes one rep. Do three sets of 15 reps with a minute rest in between each set.
2. Bird Dog
The bird dog move works all of your abdominal core and the muscles that run down the length of your spine to help develop stability. It is a challenging move that is also great for achieving body balance.
How To Do It:
- Get into the start position by getting on your hands and knees in a tabletop position. Ensure your wrists are directly under your shoulders and knees directly under your hips.
- Then, stretch your left arm to the front and right leg back as if your arm and leg are to touch the walls in front of and behind you. Maintain a flat back and ensure your hips are in line with the floor while doing this.
- Engage your abdominals and return your limbs to start position.
- Repeat the move on your left arm and right leg for 30 seconds before switching to your right arm and left leg.
3. Mermaid Stretch
The mermaid stretch is an easy move that helps to strengthen the oblique muscles on both sides of your torso. Usually, sitting all day in a chair or staying in one position for a long time places a lot of pressure on these muscles and this move helps to relieve it.
How To Do It:
- Sit on the floor with your knees bent to the left and tucked under you.
- Then, raise your left arm over your head and keep breathing properly while feeling the stretch on your left torso.
- Hold the stretch for 30 seconds before going back to start position.
- Then, repeat the stretch move on your right torso.
4. Side Plank
This move targets your obliques, transverse abdominis, rectus abdominis, and other deep core muscles in your back. It also works your hip abductors and is a great exercise move for stretching your back and alleviating back pain.
How To Do It:
- Get into a start position by lying on your right side and placing your right hand on the floor, right under your right shoulder.
- Now, stretch your legs out so that your body is in a straight line and place your right foot on your left.
- Tighten your core and butt and raise your left arm towards the ceiling or on your left waist with your eyes on your left hand.
- Stay in the position for 30 seconds before lowering to start pose and repeating the move on the other side of your body for another 30 seconds.
- This completes one rep. Do four sets of one rep.
5. Spine Stretch
This stretch helps to lengthen and strengthen the paraspinal muscles on your back. It is so good that you will feel the stretch down your legs in your hamstrings and even in your feet.
How To Do It:
- Sit on the floor with your feet placed a bit wider than hip-width.
- Then, push your head to the front and bend forward while hinging at the hip.
- Draw your chin inward towards your neck and slide your hands along the floor or suspend them in the air.
- When you can go no further, maintain the bent pose for 30 seconds before going back to start position.
- Repeat the move five times with 10 seconds rest in between.
6. Forward Lunge
This is a variant of the lunge move. Lunge moves are easy to do exercises that help to improve strength in your glute while engaging your ab muscles in a stable and neutral position.
How To Do It:
- Start with your feet at shoulder-width apart and place your hands behind your head or on your hips.
- Take a step forward with your right foot and place it on the ground firmly.
- Now, bend both legs at the knee, so they are at a 90-degree angle.
- Here, your shoulders should be in line with your hips and chest upright. Also, your right shin should be close to the floor with your right knee directly above your right ankle. Keep your core and butt engaged while doing this.
- Lift off the floor with your right foot to return to a standing position before repeating the lunge on the other side.
7. Single-Leg Glute Bridge
Sometimes, low back pain is caused by shortened hip flexors and a psoas muscle that is stressed. Therefore, exercises like the single-leg glute bridge are useful for building strength in the glute area and lengthening hip flexors.
How To Do It:
- Get on your back with both hands placed beside you, your knees bent, and your feet placed flat on the floor at a hip-width distance apart.
- Then, lift your right leg and gently pull your right knee into your chest by grabbing the back of your knee with both of your hands.
- Move your left foot a step closer to the centre of your body and squeeze your glutes.
- Pushing on your left heel, lift your hips a few inches off the floor until your body is at a straight line from shoulder to knee.
- Stay in this position for a second before slowly lowering back to the floor with your leg still raised.
- Do ten reps each on both sides.
To avoid recurrent low back pain, it is vital that you add effective low back exercises to your daily routine. These exercises also strengthen your core muscles and help to increase stability, which in turn reduces your chances of getting hurt; helping you improve functionality.
Adding more movement like squatting to pick up items to your daily activities will also help to reduce muscle spasms and low back pain. Start doing these easy, equipment-free exercises to your daily routine, and you’ll see changes in no time.