Back pain is a common affliction that affects eight out of 10 people, according to MedlinePlus, a drug information website that provides peer-reviewed information to consumers. Prolonged periods of sitting, inactivity and weak core muscles all contribute to lower back pain. Core exercises strengthen the midsection and decrease back pain related to muscular imbalances or weaknesses. Core exercises challenge the pelvis, hips, glutes, lower back and abdominal muscles.
Bridge
The bridge exercise exercises the lower back, hips, glutes and abdomen, and it also strengthens the core muscles. Strong core muscles prevent and relieve back pain. Lie face up on a mat. Bend your knees and rest your feet on the ground, 12 inches in front of your glutes. Have feet so they are hip-width apart. Straighten your arms and rest them on the mat, by your sides. Tighten your abdominal muscles, push up through your heels and lift your hips until they form a straight line with your knees and shoulders. Immediately, lower your hips toward the ground, stopping right before they touch the floor. Push up through your heels and repeat until you complete your desired amount of repetitions.
Mountain Climbers
Mountain climbers challenge the lower back, stomach, glutes and hip flexors. They also strengthen the arm and shoulder muscles. Kneel on your hands and knees. Position your hands directly under your shoulders and bend your elbows slightly. Extend your legs behind you and lift onto your toes. Adjust your midsection until your shoulders, hips and heels form a straight line. Do not arch or sag your hips and lower back. Slowly lift your right knee toward your chest, pause for a second and then extend your leg behind you. Do not let your foot touch the ground. Immediately, repeat the movement and continue until you complete your desired amount of repetitions. Do the same with your left leg.
Ball Lifts
Ball lifts strengthen the hips, abdomen and lower back region. Sit on a mat, bend your knees and rest your feet on the ground, 12 inches in front of your glutes. Place the ball in between your knees, lie down and rest your arms on the ground, next to your sides. Lift the ball off of the ground; press your feet against it to prevent it from falling. Tighten your abdominal muscles and press your lower back against the mat. Pull the ball towards your chest; your hips and lower back will lift a few inches off of the ground when you do this. Pause when you feel a contraction in your abdomen and hold for three seconds. Lower and repeat until you complete your desired amount of repetitions.
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