Core stability involves having the strength, endurance and control of the muscles which are responsible for the stabilization of the lower back.

The muscles which make up the core can be separated into 2 groups: Deep and Superficial.

1. Deep Core Muscles

2. Superficial Core Muscles

This blog post contains core exercises (especially for beginners) which can be used to improve spinal stability and reduce lower back pain.

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Core Exercises For Back Pain

STEP 1: How To Activate The Core
STEP 2: Breathing
STEP 3: Gentle Core Stability Exercises
STEP 4: Core Exercises Against Resistance
STEP 5: Advanced Exercises
STEP 6: Managing Tension

Step 1: How To Activate The Core

Before you perform any of the exercises mentioned on this blog post, you will need to learn how to activate your core muscles.

How To Activate The Core

Instructions:

• Lie down on the floor.
• Have your knees bent and feet on the floor.
• Take a breath in through your nose.
• Slowly exhale all the air out of your lungs through your mouth.
• As you completely empty out the air in your lungs, draw your lower stomach region inwards.
• Gently tense your abdominal muscles.

Feel the sensation: Take note of the sensation in your abdominal/lower back/waist region. If performed correctly, this is what a core activation should feel like.

(Think of this core activation like a wide belt that is completely wrapped around your waist and it’s firmly hugging your mid-section from all directions.)

NOTE: Do not proceed to the rest of the exercises until you can activate the core muscles properly.

Step 2: Core Activation with Breathing

The next step is to make sure that you are able to breathe normally whilst maintaining the core activation.

The main muscle responsible for breathing is the Diaphragm which is located at the base of the rib cage. The Diaphragm has a strong influence on the core activation.

When activating your core muscles, DO NOT hold your breath.

(It can be harder to perform than it sounds!)

Step 3: Core Stability Exercises (Gentle)

Now that you know how to combine the core activation with relaxed breathing, challenge yourself with the following exercises:

a) Knees Side To Side

Instructions:

• Lie down on the floor.
• Have your knees bent and feet on the floor.
• Activate your core muscles.
• Slowly move your knees from side to side.
• Perform 10 repetitions.
• Progression:
  • Have your feet in the air.

b) Pelvic Tilts

Instructions:

• Lie down on the floor.
• Have your knees bent and feet on the floor.
• Activate your core muscles.
• Slowly tilt your pelvis forwards and backwards.
• Perform 10 repetitions.

c) Bird Dog

Instructions:

• Assume the 4 point kneeling position.
• Activate your core muscles.
• Lift the opposite arm and leg without moving your lower back.
• Return to the starting position.
• Repeat on the other side.
• Perform 10 repetitions.
• Progression:
  • Hold the end range position for a longer period of time.

d) Controlled Leg Drop

Instructions:

• Lie down on the floor.
• Start with both knees bent and feet in the air.
• Activate your core muscles.
• Whilst keeping your knee in the bent position, slowly lower your foot towards the floor.
• Lower your foot as much as possible without allowing your lower back to move.
• Return to the starting position.
• Repeat on the other side.
• Perform 10 repetitions.
• Progression:
  • Straighten the leg as you lower the foot towards the floor.

Step 4: Core Exercises Against Resistance

a) Side Bends

Instructions:

• Start in a standing position.
• Hold an appropriate amount of weight in your hand.
• Activate your core muscles.
• Slowly tilt your torso from side to side.
• Aim to feel a muscular contraction in the side of the torso.
• Perform 10 repetitions.
• Hold the weight in the other hand and repeat exercise.
• Progression:
  • Hold onto a heavier weight in your hand.

b) Torso Rotation

Instructions:

• Anchor a resistance band to a stationary object at approximately shoulder height when in a sitting position.
• Hold onto the other end of the resistance band with both hands.
• Whilst having your side towards the anchor point, side step away from the anchor point to increase the tension on the resistance band.
• Activate your core muscles.
• Sit down on a chair.
• Have your arms straightened out in front of you at shoulder height.
• Rotate your body away from the anchor point.
• Aim to feel a muscular contraction in the mid-section of the body.
• Perform 10 repetitions.
• Repeat in the other direction.
• Progression:
  • Increase the amount of tension in the resistance band.

c) Extension

Instructions:

• Lie down on your stomach.
• Activate your core muscles.
• Lift both arms and legs upwards.
• Aim to feel a muscular contraction in the lower back.
• Hold for 2-5 seconds.
• Perform 10 repetitions.
• Progression:
  • Hold the end range position for a longer period of time.

d) Abdominal Crunch

Instructions:

• Lie down on your back on the floor.
• Support the weight of your head with your hands.
• Activate your core muscles.
• Perform an abdominal crunch.
• Aim to feel a muscular contraction in the abdominal region.
• Perform 10 repetitions.
• Progression:
  • Hold onto an appropriate amount of weight in your hands.

Step 5: Advanced Exercises

a) Dead Bug

Instructions:

• Lie down on the floor.
• Start with your arms and leg in the air.
• Activate your core muscles.
• Slowly lower the opposite arm and leg at the same time.
• There should be no significant increase in tension in the lower back.
• Perform 10 repetitions.
• Progression:
  • Lower both legs and arms at the same time

b) Plank

Instructions:

• Assume the plank position on the floor.
• Activate your core muscles.
• Do not allow your hips to droop towards the floor.
• Hold for 30 seconds.
• Progression:
  • Rest your forearms on an unstable surface (like an exercise ball).

c) Side Plank

Instructions:

• Assume the side plank position on the floor.
• Have the knee on the lower side in contact with the floor.
• Activate your core muscles.
• Do not allow your hips to droop towards the floor.
• Hold for 30 seconds.
• Repeat on the other side.
• Progression:
  • Perform the exercise with legs straight and feet in contact with the floor.

d) Farmer Carry

Instructions:

• Start in the standing position.
• Hold onto a heavy weight in your hand.
• Activate your core muscles.
• Maintain the up right position.
• Walk forwards for 30 seconds.
• Repeat exercise whilst holding the weight in other hand.
• Progression:
  • Use a heavier weight.

b) Hinge

Instructions:

• Hold onto an appropriate amount of weight with both hands.
• Have your feet spread apart.
• Activate your core muscles.
• Push your hips backwards as you hinge forwards at the hips.
• Hinge as low as you can keep a neutral pelvis and spine.
• Aim to feel a muscular contraction in your lower back and a stretch in the back of the legs.
• Return to the up right position.
• Perform 10 repetitions.
• Progression:
  • Hold onto a heavier weight.

Step 6: Tension To Task

The next thing to understand is the concept of “Tension To Task”.

What this essentially refers to is having the ability to activate the core at an intensity that is appropriate to the task that you are performing.

For Example: If you were to pick up a very heavy object from the floor, it is a good idea to activate the core at a 80-100% intensity. Whereas – If you were to lift a light weight off the floor, you can get away with activating at a 10% intensity. In my opinion – It would not be optimal to activate the core at a 100% intensity to pick up a light weight, nor would it be optimal to activate the core at a 10% intensity to pick up a very heavy weight.

So, next time when you are performing a daily activity (such as vacuuming, getting out of bed, putting on your pants), try to engage your core muscles and implement the principle of “tension to task”.

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Conclusion

Performing core strengthening exercises mentioned on this blog post is an effective way to reduce and prevent lower back pain.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For More Information: Medical Disclaimer