Feeling lower back pain? Strengthening your core muscles can provide much-needed support and take pressure off your spine. This comprehensive guide outlines the 10 most effective core and lower back exercises to bolster weak areas and reduce discomfort.
Why Core and Lower Back Exercises Are Crucial for Pain Relief
Your core refers to the muscles in your abdomen, sides, pelvis, and lower back that stabilize your spine and enable movement. Weak core muscles fail to properly support the spine, resulting in poor posture, muscle imbalances, and unnecessary strain that can lead to lower back pain.
Fortunately, performing targeted core and lower back exercises helps reverse muscle atrophy and fortifies these essential areas. As you strengthen your core, you'll enjoy reduced lower back pain and discomfort, improved posture and balance, enhanced athletic performance, and protection against future back injuries.
This guide will explore 10 of the top core and lower back exercises to add to your routine.
10 Best Core and Lower Back Exercises for Pain Relief
1. Bird Dog
The bird dog exercise strengthens the lower back and core muscles. The unilateral movement—working one arm and the opposite leg—also improves balance and stability.
- Get on your hands and knees with a flat back. Engage your core.
- Raise and extend your left arm and right leg simultaneously.
- Hold for 5 seconds then lower back to the starting position.
- Repeat on the other side, alternating for 10-15 reps per side.
2. Bridge
Bridges strengthen the lower back extensor muscles, glutes, hamstrings, and core. This exercise helps stabilize the spine for reduced back pain.
- Lie faceup with knees bent, feet flat on the floor.
- Engage core, pinch shoulder blades, and raise hips toward ceiling.
- Hold bridge for 5 seconds before lowering.
- Repeat for 10-15 reps, 2-3 sets.
3. Plank
Planks build endurance in the entire core musculature for stability, posture, and strength. Performing them regularly helps reinforce proper spinal alignment.
- Start in pushup position, resting on forearms with a straight line from head to heels.
- Engage core and glutes (don't sag or arch lower back).
- Hold for 30-90 seconds, lower and repeat for 3 total reps.
4. Side Plank with Hip Raise
Side planks with a hip raise target the obliques and quadratus lumborum muscles that support lateral spinal stability. This exercise also strengthens the glutes.
- Lie on your side, forearm and feet on the floor. Stack feet and straighten body.
- Raise top hip toward ceiling, engaging obliques and glutes.
- Lower back down and repeat for 10-15 reps per side.
5. Glute Bridge
Glute bridges target the lower back extensor muscles, glutes, and hamstrings. This exercise helps decrease compression and strain on the spine.
- Lie faceup, knees bent, feet flat on the floor.
- Squeeze glutes, press feet down, and raise hips up.
- Hold briefly before lowering back down.
- Repeat for 10-15 reps, 2-3 sets.
6. Dead Bug
The dead bug hits multiple areas of the core especially the transverse abdominis. It improves pelvic and spinal stability.
- Lie faceup, arms overhead, knees bent with shins vertical.
- Engage core muscles.
- Lower right arm overhead as you straighten left leg, hovering above floor.
- Return to start then alternate sides for 10-15 reps per side.
7. Knees to Chest
This stretch engages core muscles, loosens the lower back, and alleviates discomfort and stiffness.
- Lie on back, knees bent, feet on floor.
- Engage core and pull both knees gently inward toward chest.
- Hold for 20 seconds releasing any tension.
- Lower legs and repeat for 10-15 reps.
8. Cat Cow Pose
Cat cow pose engages multiple areas of core musculature improving strength and flexibility. The spinal motions promote fluid movement and help decompress the lower back.
- Begin on hands and knees in tabletop position.
- Engage core and glutes. Inhale, look up as you arch spine (cow pose).
- Exhale, tuck chin as you round spine toward ceiling (cat pose).
- Repeat fluid spinal motions continuously for 30-60 seconds.
9. Cobra Pose
Cobra pose strengthens lower back extensor muscles and stretches abdominals reducing spinal compression and stiffness.
- Lie face down, legs extended behind you, tops of feet on floor.
- Place palms next to chest and engage back muscles to slowly lift head, chest and abdomen off floor while keeping pelvis on the ground.
- Hold briefly, then lower back down.
- Repeat 5-10 times.
10. Child's Pose
Child's pose is a resting posture that gently stretches the lower back muscles, alleviating tension and discomfort.
- Kneel on floor, sitting back over heels, torso lowered toward thighs. Extend arms forward palms down.
- Allow low back to release as you settle deeper into the pose.
- Hold for 30 seconds releasing tension.
Repeat 5-10 times.
Perform Core and Lower Back Exercises Regularly
By consistently incorporating these 10 best core and lower back strengthening exercises into your regular routines, you'll enjoy reduced lower back pain and discomfort, improved posture and balance, enhanced athletic performance, and protection against future back injuries.
Be sure to engage your core during each exercise, move slowly and with control, and breathe evenly. Start conservatively and progress at your own pace for optimal results without strain or fatigue.