Say Goodbye to Back Pain with Effective Core Strengthening Techniques

Say Goodbye to Back Pain with Effective Core Strengthening Techniques


Searching for ways to ease your back pain? You can aid your core, amplify muscle flexibility, and reduce discomfort with the correct exercises.

Your core is your body’s movement base. It also acts as a spine stabilizer. Hence, a powerful core can decrease tension in your back muscles. When your back muscles are strong, they can better guard and sustain your spine from strain that usually causes pain.

So, how can you enhance your core? We will discuss that here. We’ll highlight successful core strengthening techniques to help you say “bye” to back pain. We’ll also offer advice on integrating these exercises into fitness routines and provide tips on developing a plan for regular exercise over time to step-by-step construct core strength.

Core Anatomy

Our core has many muscles that are vital! They protect our spine and give us energy. These muscles support our posture, help us stay balanced, and keep our back healthy. Knowing how the muscles of the core work together can help us to strengthen it. This could reduce or stop back pain. Let’s learn more!

Abdominal Muscles

The abdominal muscles are a key piece of the core. They help the spine and organs within the body. Three major layers are present – transversus abdominis, internal and external obliques. Each needs to be developed in order to get the best core-strengthening program.

The transversus abdominis is a sheet-like muscle. It runs around the entire abdominal wall. It is the deepest and most important muscle. It compresses the organs and provides stability during movement.

The internal obliques are below the transverse abdominis. They help with lateral flexion, rotation, side bending and posture during activities like twisting or reaching. The external oblique fibers run opposite the internal ones. They help with different movements.

These three layers offer spinal protection. They help when doing strenuous activities or lifting heavy objects.

The exercises depend on individual needs and fitness levels. Compound exercises use multiple muscle groups at once. Planks, crunches, sit-ups, Russian twists, leg lifts, bird dogs, squats and lunges are good options. This helps all three layers of abdominal muscles.

Strengthening these muscle tiers can improve posture, muscular balance and reduce back pain.

Lower Back Muscles

The lower back is a complex area of the spine. It has many muscles that support it, such as:

  • Quadratus Lumborum (QL). It runs down both sides of your spine and helps keep your trunk upright. It also aids sideways movement when bending and twisting.
  • Multifidus. This is a group of small, connected muscles along the spine. They help stabilize it by contracting when needed. Plus, they play a role in spinal motions and reflexive responses to physical stressors.
  • Erector spinae. This muscle group runs along either side of the spine. It provides trunk extension and lateral bend motion. Stronger erector spinae muscles can help with spinal posture and pain.
  • Psoas major. It runs from the front of your hip to the base of your spine. It stabilizes torso movements and keeps you balanced while walking or running.
  • Internal obliques. These muscles are located on either side of your abdomen. They help with side bends as well as rotate and flex your torso during daily activities.

Gluteal Muscles

The gluteal muscles are a big, thick bunch of muscles in your body. They help with hip extension, abduction and rotation of your leg. They start from pelvis and end at the thigh bone. When activated, they secure your lower back and make your core stronger. Strengthening them can stop backache and make your spine more stable.

The gluteus maximus is the largest muscle in your body. It mainly helps with hip extension. Gluteus medius is for abducting the leg and keeping your spine steady when you stand or lift things. Gluteus minimus is for abduction, rotation and pelvic steadiness when you are upright or walking.

Squats, lunges, bridges etc. are exercises which activate these muscles. Do them properly so that all three muscle groups get used evenly. This will make your core stronger.

Core Strengthening Exercises

Core strengthening exercises can help ease chronic aches and pains. They target the muscles in the ab and lower back, plus the hips. This can improve mobility, flexibility, and reduce the risk of injury by bolstering the spine.

Here, we chat about various core strengthening exercises that bring relief from back pain:


Plank is an essential core exercise. Not only does it help prevent back pain, but it also improves posture, balance, and mobility. It strengthens and stabilizes the spine, reducing stress on the waist, thighs, and lower back.

To do this exercise:

  • Lie face down on the floor.
  • Place elbows under the shoulders.
  • Stretch feet behind you, toes pointing down.
  • Lift up onto forearms and toes, keeping a straight line through the neck, torso, and legs.
  • Flex abs to keep them engaged.
  • Hold for 10-20 seconds, then release back down.

If Plank is too hard, you can modify it. Prop yourself up on your knees, or put elbows on a flat bench instead of the ground. Double leg lifts make it more challenging. Do several reps, starting with 10 seconds and increasing duration as you progress.

Glute Bridges

Glute bridges are the perfect exercise to build core muscles and reduce back pain. It’s simple, using minimal equipment, and anyone can do it!

Start by lying on your back with your knees bent and feet flat. Place your hands at your sides, pressing into the palms to steady yourself. Take some deep breaths and relax before engaging your abdominal muscles.

Lift your pelvis off the floor until you form a straight line from the top of one shoulder blade to each knee joint. Don’t go above the line. Hold that position, then slowly lower yourself back down.

Repeat the glute bridge 10-15 times per set. To get the best results, mix it up with other workouts that target different muscles:

  • Squats
  • Lunges
  • Planks
  • Push-ups


The bird-dog is a great core strengthening exercise. It helps improve posture and lessen back pain. Not only does it work the core, but also your chest, shoulders and arms. Stabilizing the spine when you bend or lift helps reduce back pain.

To do the bird-dog exercise:

  1. Get on all fours on an exercise mat. Put your hands beneath your shoulders and knees beneath your hips. Engage your abdominal muscles to steady your body.
  2. Reach out with one arm and extend the opposite leg back. Keep your hips parallel to the floor. Pause for a few seconds and then power your arm/leg back.
  3. Do 10-15 reps per side for 3 sets. Take 30 seconds rest in between each set.

This exercise is good for all fitness levels. If it’s too hard or causes discomfort, scale back to modified versions until you build strength. Gradually increase reps as you become more comfortable. Doing this strengthens and makes your core flexible. It prevents and manages lower back issues.


The Superman exercise is a core strengthening technique that targets abs and lower back muscles. It has many advantages, for example, it can strengthen core muscles and reduce lower back pain. It also gives more stability and balance to the spinal cord, and helps with posture.

To do the move, lay flat on the floor facing down. Stretch your arms over your head. Engage your abs to lift your legs up at a 45-degree angle. Simultaneously, raise your arms towards your toes while keeping a straight line from your fingers to toes. Hold it for 10 seconds. Then, slowly lower your arms and legs to their starting positions with control. Repeat this 8-10 times for one set. Keep a neutral spine position. Avoid arching or sinking your lower back. Feel like you are in contact with the floor all the time.

To get the most out of this exercise, keep the following in mind:

  • Keep a slow movement speed for both lifting and lowering.
  • Keep your abdominal muscles engaged.
  • Focus on proper breath control. Breathe in when lifting. Breathe out when returning to the starting position.

Doing this will make your performance better and more enjoyable!

Dead Bug

Dead Bug is a great core strengthening exercise. It prevents back pain by working the muscles of the abs and hip flexors. It also teaches how to move the abs & lower back correctly.

To do the exercise:

  • Lie flat on your back, arms up.
  • Press your lower spine into the floor and engage your abs gently.
  • Lift one leg towards your chest and lift the opposite arm parallel to your shoulder.
  • Then, go back to the starting position.
  • Repeat 10-15 times.

If you feel discomfort or pain in your lower back, stop and get advice from a medical provider about core exercises that suit you better.

Side Plank

The side plank is a great exercise for strengthening your core and treating back pain. It works your oblique muscles and helps stabilize your spine, reducing strain on discs that can cause pain. Doing it with two arms gives you more stability and a greater challenge.

Here’s how to do it:

  1. Lie on your left side with your left forearm and elbow supporting you.
  2. Stack your feet, one atop the other, and raise your hips until your body is in a straight line from head to toes.
  3. Engage your abdominal muscles for support, drawing them towards the centre of your body.
  4. Hold this pose for 30 seconds, then lower yourself slowly and repeat on the opposite side.

Benefits of Core Strengthening

Core strengthening exercises are designed to strengthen and protect your abs, spine, and internal organs. This gives you improved posture, stability, and lower back support. When done properly, they can help to prevent herniated discs and other future injuries.

These muscles produce force in all planes of motion. This helps with activities like running, and playing sports. You’ll be able to generate more power efficiently. Plus less fatigue, and better joint stability.

Core strength also reduces the risk of back-related injuries.

Low back pain sufferers benefit from core training. Exercises focused on muscular coordination improve range of motion, while still maintaining rigidity. This reduces possible further harm or injury during daily activities. Core training also gives a foundation for sport performance successes. Plus it makes daily life easier and increases energy levels throughout the day due to postural improvements.


Gaining core strength? It takes time, determination, and effort. Challenge yourself with exercises that target both your upper and lower back muscles. Stretching and warming up before each exercise session is essential to prevent injury. Monitor your progression and adjust if the workout becomes too easy.

With consistency, correct technique, and hard work, you will have strong back muscles soon!

Frequently Asked Questions

1. How do I know if I have weak core muscles?

If you struggle with back pain, poor posture, or feel easily fatigued during physical activity, weak core muscles could be the culprit. Alternatively, you may notice a bulging or weak feeling in your abdominal area.

2. What are some effective exercises to improve my core strength?

Some popular core-strengthening exercises include planks, crunches, bicycle crunches, and bird dogs. It’s important to start slowly and work your way up to more challenging movements as your core muscles grow stronger.

3. How often should I be doing core strengthening exercises?

For best results, aim to do core exercises 2-3 times per week. Remember to take rest days in between to allow your muscles to recover and grow stronger.

4. Can core strengthening exercises help with lower back pain?

Yes! A strong core helps support your spine and can alleviate pressure on your lower back, reducing pain and discomfort.

5. What should I avoid doing if I have back pain?

If you’re experiencing back pain, it’s best to avoid heavy lifting, twisting, or any high-impact exercises that could exacerbate your symptoms. Instead, focus on gentle stretching and low-impact movements to promote healing and prevent further injury.

6. How long will it take before I notice improvements in my back pain?

Results can vary depending on your personal health and fitness levels, but most people will begin to notice improvements in their back pain within a few weeks of starting a regular core strengthening routine. Remember to be patient and keep at it!

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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