Core exercises are very important and should not be taken with levity. Core training exercises has lots of benefits; so
much they can’t be all typed or said. You will only discover more of its benefits when you start practicing-so I guess
the common phrase “Experience is the greatest teacher” is useful in this context. In this article, you will learn the
steps involved in carrying out each core exercise and have an overview of their benefits. The benefit ranges from
mental benefits to physical benefits but the main aim of this article to teach you the core workouts that will
strengthen you and the ones that are effective for back pain.
12 CORE WORKOUTS FOR PAIN STRENGTH AND BACK PAIN
- Hamstring stretches
- Bird dog
- Pelvic Tilts
- Knee to chest
- Wall Sits
- Partial crunches
- Press up back extensions
- Floor swimming
- Modified Plank
- Three-legged dog
- Standing/ bent knee push up
1. Hamstring Stretches:
Hamstring exercises just as it suggests focuses on the hamstrings but also focuses on secondary muscles. It is a
stamina-testing exercise which is why it is also a core exercise.
- Start by lying on your back with your right knee bent.
- Put a towel under the ball of your left leg.
- Slowly pull back the towel; you will feel a gentle stretch from your back to your leg.
- Hold the stretch for about 30 seconds.
- Switch legs and repeat 5 times on each leg.
Benefits of Hamstring Stretches
- It reduces the risk of back pain and leg injury.
- Also, It improves your stamina.
- It improves your core strength.
2. Bird Dog:
This core exercise stabilizes your lower back. Ignore the name, though it’s funny. Engage in this workout to stabilize
your lower back and to reduce back pain.
- To start, get your hands on your knees and tighten your abs.
- Lift and extend your right leg behind you while keeping your hips level.
- Hold the pose for 10 seconds.
- Switch to your left leg and also hold for 10 seconds.
- For each leg, do 15 reps.
- For a more intense challenge, try lifting the opposite arm of the leg you extend forward.
Benefits of Bird Dog
- It stabilizes your lower back.
- Also, It increases your core strength.
- It improves your coordination and balance.
3. Pelvic Tilts:
This workout is designed to help you strengthen your pelvis. You should try this workout before back pain gets you
writhing on the floor. This workout strengthens your pelvis and it also works in concert with your core muscles and
- Lie on your back, make sure your upper body is on the floor and bend your knees. Also, keep your feet flat on the floor.
- Pull in your belly button towards your backbone. Doing this, your stomach will be kept tight and you will also notice your spine pressing into the floor and your hips rocking back.
- Hold this position for 10 to 15 seconds. During this process, inhale and exhale softly.
- Repeat this core exercise for back pain 10 times.
Benefits of Pelvic Tilts
- This core exercise for back pain stabilizes and strengthens your back.
- It stabilizes your spine; makes it more flexible.
- It also reduces the risk of a back injury.
4. Knee to Chest:
This workout gets your leg pumping and also acts a treatment for back pain. Follow these instructions carefully to do
a safe knee to chest workout.
- Lie on your back, bend your knees and make sure your feet are flat on the ground.
- Draw your left knee up towards your chest and keep your right foot flat on the floor.
- Hold for 20 to 30 seconds and make sure to keep your lower back flat on the ground.
- Lower your left knee back to its initial position and repeat the same routine on your right.
- Perform this core exercise for back pain on each leg 5 times.
Benefits of Knee to Chest
- This core workout strengthens your back muscles.
- Knee to chest tones your abdominal muscles.
- It stabilizes your back.
5. Wall Sits:
Wall sit is a familiar workout to most people now. It helps you get rid of your lower back pain.
- Stand with your back against a wall at a distance of 10 inches.
- Lean on the wall carefully until your spine is flat against it.
- Slowly slide down the wall until your knees are bent at 90 degrees.
- Hold this pose for 10 seconds.
- Do 10 reps of this core workout.
Benefits of Wall Sits
- It improves your stamina.
- Also, It tones your core muscles and strengthens it.
- It also strengthens and tones your back muscles.
6. Partial Crunches:
This is actually one of the best core strengthening workouts. It helps build strength in your abs and lower back
- Start with you lying while facing the sky with your knees bent.
- Cross your hand around your chest or your hands behind your head. After that, raise your shoulders off from the floor while keeping your abs tight.
- Breathe out while raising your shoulders. Also, avoid leading with your elbow.
- Hold for 3 seconds. Next, lower yourself to the floor slowly and in a controlled manner.
- Do 12 reps of this core strengthening workout.
Benefits of Partial crunches
- This cool core workout strengthens your abdominal muscles and lower back muscle.
- It prevents excessive spine stress.
- It keeps you fit and intact.
7. Press Up Back Extensions
Press up back extension is another good way to get rid of back pains.
- Lie with your chest on the ground. Let your hands directly underneath your shoulders.
- Lift your shoulder away from the floor by pushing down your arms.
- Next, set your elbows on the ground directly under your shoulders.
- Hold this pose for 30 seconds.
- Do 10 reps of this core workout.
Benefits of press up back extensions
- This is a good core workout that strengthens your abs and back muscles.
- It improves your stamina and explosive power.
8. Floor Swimming:
Floor swimming is a very great core workout for back pain as it gives a good massage to the back and abs.
- Rest on the floor with your face down.
- Bring out your arms and stretch them out from your shoulders. Also, keep your toes relaxed.
- Face the floor and keep your head relaxed.
- Raise your left arm and right leg up.
- Count to ten slowly and switch sides.
- For more challenge, raise both arms and both legs, and then count slowly.
Benefits of floor swimming
- This workout stretches your spine, making it more flexible.
- It also makes you resistant to back injuries.
9. Modified Plank:
Just as it suggests, this is a modified form of the common core workout “plank”. We all know what plank does;
imagine what a modified plank workout core exercises will do.
- Get on your knees and keep your arms directly lower your shoulders.
- Keep your knees and lower legs on the floor.
- Hold this pose for about 20 seconds.
- Do 15 reps of this core workout for back pain.
Benefits of modified plank
- This is one of the best exercises for upper back pain relief.
- This core workout keeps you fit and intact.
10. Three Legged Dogs:
One of my favorite core exercises.
- Start in a modified plank position (check number 9).
- Raise your left leg behind you straight up as high as you can.
- Keep your hips squared. You may also choose to point your toes or keep your ankle bent at 90 degrees.
- Hold for 10 seconds and switch legs.
- Do 5 reps of this exercise.
Benefits of three-legged dog
- This workout is food for your coordination and balance.
- It’s also very good for your physical health.
Pay attention to the instructions, this workout is a bit technical and great core exercises.
- Sit on the floor with your legs in front of you.
- Bend your left knee and rest your left foot to your right inner thigh.
- Continue by placing your left arm behind you and raise your right hand high above you.
- Push yourself upwards; straighten your right leg as you do so.
- This move makes your weight rest on your left leg and bent left knee.
- Hold for 5 seconds and switch legs.
- This exercise is enjoyed most at night; you raise your face towards the sky, that’s why it is called Stargazer.
Benefits of stargazer
- It is a great balancing workout.
- It strengthens your legs too.
12. Standing/Bent Knee Push Up:
People who suffer from lower back pain should consider this core workout a priority.
- Put your hands on a wall at arm’s length. Keep your feet flat on the floor.
- Let your forehead touch the wall by bending your elbows.
- Repeat this procedure slowly 30 times.
Benefits of standing push up
- It strengthens your core.
- It put less pressure on your lower back, this makes it an easy lower back pain reliever.