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How to Reduce Back Pain through Core Exercises

Back pain is a troublesome condition most of us experience at some point in our lives. Stiffness, soreness, and chronic discomfort happen in both the upper and lower back area. While sometimes these symptoms go away with proper medications, other times they stay around for a while and are difficult to resolve. 

One of the things you can do at home to relieve back pain is exercising. Even if you feel like resting, physical activity can help you manage the back condition you might have and prevent further injuries and distress. Strengthening your abdominal muscles through core exercises can be the first step toward having a better life relieved from pain and discomfort. It might not seem so at first, but your core has a crucial role in supporting the back and preserving proper spinal alignment. 

What is the Core

The core is an area just below the ribs composed of several groups of muscles. These include front abdominal muscles (rectus abdominis), muscles along the side of the body, a deep muscle around the front (transverse abdominal), and muscles in the back located between the spine bones and along the spine. All these muscles work to stabilize the abdominal and lumbar back region and coordinate movements of the arms, legs, and spine. 

Importance of the Strong Core

Strengthening the core is not all about getting six-pack ads, although we agree they can be rather stunning. Strong abdominal muscles can support the spine and relieve some of the pressure put on the back muscles. The abs are actually the front anchor of the spine, so when they get weakened, your back muscles have to work extra hard. That’s why it’s essential to have a strong core at all times, and that could be achieved only with core exercises. 

However, most people get discouraged on a sole mention of core exercises, thinking they have to do painful physical activities. In fact, you don’t have to do push-ups and demanding planks to keep your core strong. Preventing back pain is sometimes pretty simple and includes maintaining good posture and developing a few techniques. Let’s take a look at some of them and the ways exercises can help you with back pain. 

How Core Exercises Help with Lower Back Pain

Physical activity can help you with back pain in several ways. We already mentioned how exercises strengthen the back and core muscles, allowing them to support the spine to a great degree. The more support you provide for the spine, the lesser are the risks of experiencing pain, immobility, and stiffness in the body. 

Exercises stretch the muscles and enhance their flexibility. Physically active people feel an increased range of motion and can move around freely. They also have a lower risk of having sedentary-related diseases such as deep vein thrombosis. With proper exercises, you get to increase the blood flow and ensure proper body functioning. 

In general, when you keep your body moving, you prevent diseases, treat the existing back conditions, and make your body feel better on a daily basis. However, not all exercises are safe for the spine. Those who are dealing with back pain and chronic health conditions might want to pick their activities carefully, or they can do more harm than good to the body. Here are our picks of the best exercises to reduce back pain and keep your body safe:

Best Exercises for Core Strength

We made a list of a few simple core exercises for back pain you can do at your home. These should help you gain more flexibility and feel better throughout the day. 

Bird Dog

The bird-dog exercise can strengthen the abdominal muscles, lower back, butt, and thighs. It’s easy to do anywhere and doesn’t require any equipment. The main benefit of the bird dog is its versatility. You get to build low back function and engage the core and back muscles at the same time. 


Tabletop Leg Press

This exercise highly engages the core and is excellent for increased stability and strength. 


Glute Bridge

The glute bridge is an exercise for lower back pain relief. The activity improves hip mobility and strengthens the lower back. It doesn’t require much effort yet can reduce pain in the lower body area. 


Dead Bug

The dead bug is one of the core exercises for beginners meant to improve core strength and stability. It’s a simple activity that protects the spine and allows for more flexibility on a daily basis. 


Consult a Professional

Although most of the core exercises we listed above are safe for the body, we strongly recommend consulting your doctor or physical therapist before taking any action. A professional will know what’s best for your back and advise you on taking proper therapy. There might be some exercises that are not suitable for your condition or could even increase back pain. Each body is different and requires special care. 

Desert Edge Physical Therapy is always there to provide free consultations and set up a recovery session for you. Don’t hesitate to contact us in case you have any questions. We provide a wide range of options for those suffering from back pain and a team of professionals to help you manage your pain and get back to your life. 

published on Monday, December 28th, 2020