Do you suffer from low back pain? If you answered yes, you are not alone. Many people share this complaint and it often stems from a weak core. Strengthening your core muscles will greatly improve your situation. However, many low back pain sufferers also have a very difficult time completing traditional abdominal exercises (such as crunches, sit-ups, etc.). The good news is, there are exercises that are gentle on your back while allowing you to begin to stabilize your core.
What is your Core?
When most people think of the core they think of the abdominal muscles. However the core is much more than that. The core is the center of our body and it functions to stabilize the trunk while the arms and legs move during functional movements. The core includes the muscles that stabilize the hips along with all of muscles that make up the torso (on the front, the sides, and the back of the body). These muscles include the pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and diaphragm.
How do you brace your core?
Start by laying on your back with your knees bent and feet on the floor. Notice the space between your lower back and the floor. Sometimes it helps to place a hand under you. Press your lower back into the floor to eliminate that space while at the same time drawing your belly button in towards your spine. Try to maintain this feeling while you complete the following exercises.
Core Stabilization Exercises
I have provided five simple core stabilization exercises below that are gentle on your back. Your focus should be on bracing your core while completing these exercises.
Bird Dog with Elbow to Knee.
Start in table-top position with your hands directly under your shoulders and knees under your hips. Raise your opposite arm and leg bringing them parallel to the ground. Your hand should be level with your shoulder and foot level with your hip. Next begin to draw your elbow to your knee, keeping your core braced the entire time. Return to starting.
Plank and Forearm Plank
For plank your hands should be directly under your shoulders and in forearm plan your elbows are directly under your shoulders. You should look slightly in front of your mat to keep a neutral cervical spine. You should have a straight line from your head to your heels, keeping your hips from sagging or elevating while bracing your core. Aim to hold this pose as long as you can before releasing to the ground.
Marching Bridge
Start on your back with your legs bent and feet on the ground. Brace your core and lift your hips up into a bridge pose. While holding bridge, lift one leg up parallel to the ground keeping the knee bent. Return your foot to the floor while keeping your hips elevated and core braced.
Dead- Bug (legs only)
Start laying on the floor with your knees bent and shins parallel to the floor. Brace your core as you straighten and lower one leg to the ground. Keep your core braced as you return to the starting position.
Reverse Straight Leg Raise
Start by laying on your back with your legs straight above you, heels together. Brace your core and press your lower back into the mat. Slowly lower your legs together until you feel your lower back begin to lift. Hold there for a few breaths before returning to the starting position.
