Lower back pain is one of the most commonly experienced types of back pain. According to the National Institute of Neurological Disorders and Stroke, Americans spend an average of $50 billion every year on lower back pain. Lower back pain is the most common cause of job-related disability. Self-care measures can dramatically improve some types of lower back pain. Core stability exercises can help to develop strength in your core muscles, which may help to improve your condition and ease pain.
Significance of Core Muscles
Your core muscles are the muscles that surround your trunk and pelvis, including your abs, obliques and lower back muscles. These muscles work together to help you maintain balance and stability, particularly in your lower back. Having strong core muscles makes most movements easier and can prevent injury caused by poor posture and muscle injuries.
Abdominal Crunches
Abdominal crunches help to improve strength in your core muscles and especially your abs, which help to support your lower back. Having strong ab muscles reduces the likelihood of suffering from back injuries, as the abs stabilize your spine and assist in maintaining correct posture. You can use a stability ball at home to perform effective ab crunches.
Pelvic Tilts
Pelvic tilts are another exercise best performed while sitting on a stability ball. According to author Karen Petko in her book, "Core Stability on the Ball," this exercise can improve your lumbar mobility and reduce stiffness in your lower back. It helps to correct imbalances in your pelvic muscles, which can help to alleviate lower back pain caused by an incorrectly-positioned pelvis.
Lower Body Crunch
The lower body crunch can help to stabilize your lower back muscles and improve strength in your lower abdominal muscles as well. According to personal trainer Harley Pasternak in his book, "5-Factor Fitness: The Diet and Fitness Secret of Hollywood's A-List," this exercise works both your core muscles as well as your upper and lower body. It strengthens your obliques, which assists your lower back in making twisting motions.
Swimming
According to the National Institute of Neurological Disorders and Stroke, swimming is one of the most effective exercises for alleviating and preventing lower back pain. Swimming also works all of your core muscles, especially your lower core muscles and torso, as well as strengthening your arm and leg muscles. Swimming is a safe exercise for almost anyone, as it involves almost no impact to your bones and joints.
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