Your core is the source of your strength and stability that helps you control movement and maintain your center of gravity. It includes your abdominal muscles, back, hip and parts of the upper thighs. If your core is weak, then other muscle groups compensate for your core's weakness and inability to support your body, which can lead to low back pain, according to biomechanist Dr. Stuart McGill, author of "Low Back Disorders."
Hip Bridge and Rotation
The exercise strengthens and stabilizes your hip while you move your hip joints by external and internal rotation. Lie on your back with your feet on the ground about hip-width apart. Lift your buttocks off the ground and hold this position for three seconds. Then move your knees apart while keeping your feet on the ground. Return to the starting position, and lift your buttocks up again. Move your knees toward each other while keeping your feet on the ground. Repeat this pattern for two to three sets of 10 repetitions.
Three-Point Hip Extension
This exercise works on spine and hip stability while working on hip extension. Kneel on the ground with your hands and knees, your knees should be below your hip joints. Lift your left knee off the ground, and straighten your left leg away from your torso without moving your spine. Tighten your butt for three deep breaths as you maintain this position. Return to the starting position, and repeat the exercise with your right leg. Perform two to three sets of five to six repetitions per leg.
Standing Hip Flexor Stretch
This exercise strengthens your pelvic and torso stabilizers while stretching your hip flexors. Stand with your left foot in front of you and with both feet pointing forward. Tighten your right buttock and shift your left foot forward, raising your right arm over your head. Hold this position for five to six deep breaths. Switch leg and arm positions and repeat the stretch.
Expert Insight
No single exercise or workout program can address each person's lower back problem because everyone's cause of pain and body is different, says fitness professional Anthony Carey, author of "Pain-Free Program." You should always consult with a qualified exercise professional to determine the cause of your pain and what you can do about it.
References
- "IDEA Fitness Journal"; The Inner Pelvic Core; Christina Christie, PT; November 2008
- "Low Back Disorders"; Stuart McGill; 2007
- "Pain-Free Program"; Anthony Carey; 2005
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