Core strengthening exercises for lower back pain

Although there are many possible causes for back pain, poor posture is a common one. In the case of low back pain, the cause is often problems with poor pelvic alignment caused by weak core muscles. To fix the problem, you need to learn to engage your deep core muscles and then be consistent with exercises to strengthen them. It’s important that the exercises are at the right level. If your core muscles are weak and you start trying to do advanced exercises, all that will happen is that you’ll but more strain on your low back. Strength has to be built gradually, always making sure you exercise with correct pelvic alignment (as explained below). This routine includes 8 core strengthening exercises for lower back pain, which ideally you should do every day.

How do core muscles get weak?

Weak core muscles, weak glutes, tight hip flexors and a forward tilting pelvis are a common set of issues that get worse over time. Factors that can cause this include:

Lack of exercise
Sitting at a desk or driving all day
Poor upper body posture (shoulder hunching)
Pregnancy
Wearing high heels
Being overweight

Why pelvic alignment is important

Our pelvis can tilt backwards and forwards at the joints with the top of our thigh bones. This is essential for a good range of movement. However, at rest it should be in a neutral position – not tilting in either direction. Often people – especially women – develop a permanently forward tilting position. Because the pelvis is attached fairly rigidly to the bottom of the spine, this pulls the lower back into an exaggerated arch, putting pressure on the spinal structures. Over time this can cause pain and an increased risk of injury.

Before you do the core routine

Please read these general exercise guidelines.

You need to have some sort of cushioned surface to do the exercises. If you don’t have an exercise mat, then use a folded blanket or something similar.

Finding neutral

The first thing you need to do with core training is to find your neutral pelvis position. This is how to do it:

Most core exercises require you to keep your pelvis held in the neutral position. In the shoulder bridge below, you start in a backward tilt position. But for most of the exercises, the neutral position should be maintained throughout.