Strengthen Your Core to Improve Back Pain

Posted May 25, 2023

Back pain is a common problem that affects many people at some point in their lives. It can be caused by various factors such as injury, poor posture, stress or aging. One method that can help you prevent, reduce or even correct back pain is to strengthen your core muscles. A strong core is key to a healthy back.           

Core muscles surround and stabilize your spine and pelvis. These include the abdominal muscles, back muscles, pelvic floor muscles, diaphragm and hip flexors, all of which work together to maintain proper alignment and balance of your body. They also help you bend, twist, lift and walk, essential movements you perform every day. Benefits of a strong core include: 

  • Provides support and stability for your lower back to reduce or prevent back pain  
  • Enhances your flexibility to prevent stiffness and tightness 
  • Improves your posture to prevent slouching and hunched shoulders 

On the contrary, a weak core leads to excessive strain on your ligaments, discs and bones, which can cause pain and inflammation in your back. 

Aim to do core exercises at least three times a week for 15 to 20 minutes each session. Fill your toolbox with a variety of exercises that target different parts of your core – planks, deadbugs, bird dogs, marches and the Russian twist. Each of these exercises has multiple variations to make them fun and prevent boredom. Don't forget to incorporate core exercises into your current everyday living activities – stand up straight, draw in your belly button, squeeze your glutes and breathe deeply.  

Regular core exercises done properly help improve our quality of life and well-being. If you don't know where to begin, set up an appointment with one of our professional exercise physiologists and we’ll devise a personalized core strengthening plan just for you. 

Author - Madison Fite