5 Core Exercises You Need to Get Rid of Back Pain

Back pain can be a serious nuisance, often hindering your everyday life. Research suggests that it’s not just an ailment of the elderly or those with chronic diseases. Unfortunately, it can affect anyone, and at any age, due to a number of factors such as poor posture, lack of exercise, heavy lifting, or even stress.

But there’s good news. With consistent and proper exercise, specifically core workouts, you can significantly reduce or even eliminate back pain. This article will guide you through five core exercises that are known to help get rid of back pain.

Key Takeaway

Core exercises are crucial for strengthening the body and easing back pain. Regularly performing these exercises can lead to improved posture, better spinal alignment, and reduced discomfort.

The Connection Between Core Exercises and Back Pain

Speaking of back pain, studies have shown that a strong core can play a significant role in its alleviation. The muscles in your core, including the abdomen, lower back, and hips, provide support for your spine. Therefore, strengthening these muscles through targeted exercises can make a significant difference in reducing back pain.

Why Core Strength is Important

Usually, when we think of a strong core, we imagine six-pack abs. But, in reality, your core is much more than just your abs. It’s the center of your body where all movements begin. And it’s not just about appearances; a strong core affects your overall health and well-being.

Because your core muscles surround and support your spine, they are crucial for maintaining good posture and balance. Basically, a well-functioning core can help keep your back healthy and pain-free. Also, a strong core can help you perform daily activities with ease and reduce the risk of injuries.

5 Essential Core Exercises to Ease Back Pain

Now that you understand the significance of core strength for back pain let’s dive into five essential exercises that you can incorporate into your routine.

1. Planks

Planks are actually among the most effective core exercises for strengthening your entire core. Due to their simplicity and effectiveness, they are a staple in many fitness routines. Here’s how to do them:

• Start by getting into a pushup position on the floor, with your elbows under your shoulders and your feet hip-width apart.
• Keep your body in a straight line from your head to your feet.
• Hold the position for as long as you can without compromising your form.

2. Dead Bug Exercise

The dead bug exercise is excellent for beginners and those with lower back pain. Plus, it helps improve core stability. Here’s how to perform the dead bug exercise:

• Lay on your back on a flat surface, with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
• Gradually lower your right arm and left leg until they are just above the floor.
• Return to the starting position and repeat with the opposite arm and leg.

3. Bird Dog Exercise

The bird dog exercise is known to improve balance, stability, and core strength. This exercise can make a significant difference in your fight against back pain. Here’s how to do it:

• Start in a tabletop position with your hands under your shoulders and knees under your hips.
• Extend your right arm and left leg simultaneously until they are parallel to the floor.
• Return to the starting position and repeat with the opposite arm and leg.

4. Bridge Exercise

The Bridge exercise is excellent for strengthening the glutes and lower back, which are part of your core. It’s a good idea to include this exercise in your routine. Here’s how to do it:

• Lay on your back with your knees bent and feet flat on the floor, and your hip-width apart.
• Lift your hips off the floor until your knees, hips, and shoulders create a straight line.
• Hold the position for a few seconds, then gradually lower your hips back down to the floor.

5. Superman Exercise

The Superman exercise is a fantastic back and core exercise that can contribute to a healthier, stronger back. Here’s how to perform it:

• Lay flat on your stomach with your arms extended in front of you and your legs straight.
• Lift your arms and legs off the floor as high as you can, keeping your neck neutral.
• Hold for a few seconds, then slowly lower back down to the floor.

Implementing Core Exercises

Even if you’ve never done these exercises before, don’t be deterred. Start slow, and gradually increase the intensity and also the duration of your workouts as your strength improves. Be careful not to push too hard or too quickly to avoid injury.

Thanks to these core exercises, you may find significant relief from back pain and overall improvement in your fitness level. However, it’s essential to keep in mind that exercise should be one component of a comprehensive approach to back pain relief. This can also include proper nutrition, good posture, regular stretching, and proper lifting techniques.

Further Reading: 7 Best Ways To Treat Back Pain