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Strengthen Your Core To Relieve Low Back Pain

Athletes, Chiropractic, Chiropractor, Exercise, Pain Relief, Sports, Stretching

Low back pain is one of the most common complaints that we see in our office, affecting people of all ages and lifestyles. Often, the root cause of this pain is from weak or imbalanced core muscles.

Strengthening and stabilizing your core can play a significant role in alleviating discomfort, preventing future injuries, and improving overall functional movement.

Why Core Strength Matters for Relieving Low Back Pain

Your core is much more than just your abdominal muscles. It encompasses the entire midsection, including the deep stabilizing muscles of the spine, hips, and pelvis.

These muscles act as a natural brace, providing stability to the lumbar spine and reducing strain on the lower back. When these muscles are weak or underactive, the lower back is forced to compensate, leading to pain, stiffness, and, potentially, injury.

Improving your core strength and stability enhances posture, promotes proper spinal alignment, and distributes loads more evenly throughout the body. It also helps maintain mobility and balance, reducing the risk of falls and chronic tension in the back muscles.

Core Stability Exercises Help Relieve Pain

Core stabilizing exercises target the deeper muscles of the abdomen and back, such as the transverse abdominis, multifidus, and pelvic floor. Activating these muscles helps reduce the stress placed on the spine during daily activities, such as lifting, bending, and walking.

Here are five core stabilizing exercises that can help relieve low back pain:

Plank

The plank is a fundamental exercise for building overall core stability.
• Start in a forearm plank position, keeping your body in a straight line from head to heels.
• Engage your core and hold for 20–30 seconds, gradually increasing the duration as you gain strength.
• Avoid letting your hips sag or arching your back.

Bird Dog

This exercise targets the lower back, glutes, and core stabilizers.
• Begin on your hands and knees in a tabletop position.
• Extend your right arm and left leg simultaneously while keeping your spine neutral.
• Hold for 2–3 seconds, then return to the starting position. Alternate sides. Perform 10–12 reps per side.

Dead Bug

The dead bug helps improve core coordination and stability.
• Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
• Slowly lower your right arm and left leg toward the floor while keeping your back flat.
• Return to the starting position and repeat on the other side. Perform 10–12 reps per side.

Side Plank

The side plank strengthens the obliques and improves lateral stability.
• Lie on your side with your legs stacked and your forearm under your shoulder.
• Lift your hips off the ground, forming a straight line from head to feet.
• Hold for 15–20 seconds per side, gradually increasing as you improve.

Bridge

The bridge targets the glutes, hamstrings, and lower back.
• Lie on your back with your knees bent and feet flat on the floor.
• Press through your heels to lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
• Hold for 2–3 seconds, then lower. Perform 12–15 reps.

Over time, these exercises strengthen the support system of the lower back, alleviating pain and discomfort.

By incorporating specific movements that focus on building stability, you can not only relieve current pain but also protect yourself from recurring episodes of back pain.

We’re Here To Help

Incorporating core strengthening exercises into your routine can significantly reduce low back pain while building the strength and stability needed to protect your spine.

Start slowly, focus on proper form, and gradually increase intensity to experience long-lasting relief and improved core health.

If you’re ready to learn more about how chiropractic care can improve your quality of life, we invite you to schedule an appointment and find out for yourself how chiropractic treatments help you maintain a healthy lifestyle and movement habits to give you a foundation that will help keep you out of pain with health that comes naturally.

Call 417 Spine to schedule an appointment and get started on your path to optimal health.

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