Core Stability Exercises For Low Back Pain

The core is the group of muscles that cover your midsection -- including the abs, external obliques and lower back. Strengthening your core can prevent injury, aid in rehabilitation and improve balance, according to Medical News Today. Having a strong core helps you perform daily activities such as getting out of bed, picking up a grocery bag or standing up from a chair. If you have suffered from a lower back injury, performing core strengthening exercises can ease pain and facilitate recovery. Incorporate core stability exercises into your workout routine to strengthen the muscles in your lower back.

Stability Ball Push-ups

Doing push-ups on a stability ball engages the stabilizing muscles in your core, chest and arms. Position yourself on all fours. Place the stability ball underneath your hips. Walk yourself forward until your feet are resting on the ball. Tighten your abdominal muscles and keep your back straight to stabilize the ball. Bend your elbows and lower your chest toward the ground. Press yourself back up to return to the starting position. Repeat the movement for three sets of 15 repetitions.

Single-leg Deadlifts

Single-leg deadlifts improve balance and strengthen the muscles in your lower back, hamstrings and glutes. Stand with your feet shoulder-width apart. Hold a barbell with your arms straight down and palms facing downward. Slowly bend forward from your hips and lower the weight toward the floor. Allow your right leg to extend straight behind you. Keep your back completely straight. Lower your right leg and stand up straight, returning to the starting position. Repeat for three sets of 15 repetitions on each leg. Use a light to moderately heavy dumbbell. Completing 12 repetitions should be a challenge.

Stability Ball Back Extensions

Performing back extensions on the stability ball stimulates the muscles in your lower back. Begin on all fours and position the stability ball under your hips. Place your feet against a wall to help stabilize your body. Place your hands behind your head and lower your upper body forward over the ball. Squeeze your lower back muscles and extend up, while lifting your upper body. Repeat this exercise for three sets of 15 repetitions. Increase the intensity by performing back extensions with your feet away from the wall.