Building a strong core can feel like a difficult task as most people tend to think a strong core means visible abdominal muscles. As a result, many people skip ab workouts because they simply don’t feel like they’re getting anywhere with them.

However, a strong core is about more than building washboard abs, it’s also about building back support. Your abs are at the front of the spine, so when they are weak, the other structures supporting your spine, like your back muscles, will have to work harder to provide back and spinal support.

About 25% of Americans suffer from back pain, much of which is caused by alignment problems. By working on your core, you are creating a better support system and alignment of the spine that can help reduce your current back pain or prevent injuries in the future.

The core and back muscles that support the spine can be grouped into three different categories:

  • Flexors – abdominal and iliopsoas (anterior hip) muscles
  • Extensors – back and gluteal muscles
  • Obliques – muscles on the side of your abdominals

If you are looking to incorporate some core exercises for back pain or to reduce the risk of injury, try one of these next time you’re at the gym.

Knees to Chest

Lay flat on your back on a mat with your legs extended. Bring your knees toward your chest and then extend them back out. Repeat this three to five times.

Partial crunches

Lie flat on your back with your knees bent and feet firmly on the floor. Cross your arms over your chest or place your hands behind your neck. Tighten your core and raise your shoulders off the floor. Hold the position for a second and then slowly lower your head and shoulders back down. You should not be pulling on your neck. Repeat the exercise 8 to 12 times.

Exercise Ball Sit-ups

If you’re uncomfortable lying flat on your back on the floor, use an exercise ball to complete your sit-ups. Sit on the medicine ball and then slowly lean back with your feet planted firmly on the floor. Hold for five seconds and then sit back up slowly. Repeat 5 to 10 times.

Bird Dog

Position yourself on all fours. Slowly, bring your right arm up and left leg up, hold for one second, and then bring them back down. Repeat with your left arm and right leg. Completing both sides is one repetition. Complete eight repetitions. With this exercise, you can hold the position for as much time as you are comfortable with and then increase the time as your core strengthens and you become more comfortable with the exercise.

There are many more core exercises for back pain, but choosing which ones are right for you will really depend on your physical abilities and comfort. If an exercise feels uncomfortable or painful, do not attempt to work through the pain.

Some back and spinal conditions come with age. Being active and exercising may not prevent these issues, but could provide pain relief or prevent the issue from worsening.

If you are dealing with debilitating back pain and are trying to determine the source, contact The Bonati Spine Institute. We have an unmatched track record of success at finding the exact source of pain and can determine the best treatment option to provide you with lasting relief.