The core consists of the areas from your shoulders to your butt on the backside of your body, and your upper stomach to your pelvis on the front. When you core is weak, you are not only susceptible to lower back pain, but you also can experience muscle injuries and poor posture, according to MayoClinic.com. Core strengthening exercises are used as a corrective treatment.
Identification
The main muscles of the core are the rectus abdominis, obliques, erector spinae, glutes, multifidus and psoas, all of which work together to keep the spine stable. Core exercises to strengthen these areas are done in a safe and controlled manner to prevent further pain. This also will enable you to move around with more efficiency.
Types
When you have low back pain, you want to focus on core stability exercises. These are performed in a controlled manner with nothing but the weight of the body. Pelvic lifts, leg lifts, contralateral limb raises and planks are examples. These work all areas of the core.
Features
Proper form is of utmost importance when doing core exercises for your back pain. Pelvic lifts focus on the lower abs and glutes and are performed from a face-up position with your knees bent and feet flat on the floor. Place your arms by your sides and curl your pelvis toward your upper body as you contract your abs. Once your back flattens out on the floor, carefully lift your hips in the air and squeeze your glutes forcefully. Hold this position for a full second, then slowly lower yourself back down and repeat 10 to 12 times.
Leg lifts primarily work the lower abs and also are done from a face-up position. Extend your right leg out while keeping your left knee bent and foot flat on the floor. Your arms should be at your sides. Carefully raise your right leg until it is about even with your left knee. Hold for a second and slowly lower it back down. Repeat for 10 to 12 reps and switch sides.
Contralateral limb raises are performed from a face-down position with your arms extended in ahead of you and your legs together. These work the glutes, back, shoulders, abs, obliques and hamstrings. Keeping your gaze fixed downward, steadily raise your right arm and left leg 4 to 6 inches off the floor. Hold for a second, slowly lower your arm and leg, and repeat with your other side. Alternate back and forth for 10 to 12 repetitions.
Planks primarily work the abdominals and lower back muscles. These are performed from a face-down position. Place you forearms on the floor and position your feet close together. Slowly raise your hips in the air until you form a straight line from your shoulders to your heels. Maintain this position for 20 to 30 seconds by contracting your abs. For a variation, roll to each side, stack your legs and hold a side plank. This will place more emphasis on your obliques.
Time Frame
With all of your exercises, aim for three or four sets and work out every other day. If you do not have time to do all of your exercises at once, spread them out over the day.
Warning
Even though these exercises are performed in a safe manner with little impact, talk to your doctor before trying them.
