Core Exercises For Back Pain
Simple exercises done on a daily basis will strengthen the core muscles, alleviate pain, and make your back strong and flexible.
1. Pelvic tilt
- Lie on your back with knees bent.
- Keep the feet and knees hip-width distant apart.
- Tighten the muscles below the belly button and press your back against the floor.
- Hold for 10 seconds, then release. Do not hold your breath
2.Pelvic Bridging
- Lie on your back with knees bent.
- Feet and knees must be hip-width distant apart.
- As you breathe out, raise your hips 1 (one) foot above the ground.
- Try to avoid sinking your hips towards the floor. Keep your abdomen upright by hugging your spine.
- Hold the position for 10 seconds.
3. Cat – Camel
- Kneel on a mat with your hands and knees shoulder width apart.
- Begin with your back flat and stomach pulled in.
- Pull your abs in, hunch your back up and flex your spine.
- Simultaneously, tuck your tailbone in and bend your chin towards your chest.
- Reverse by lifting your head and tailbone up and arch your back.
- Hold the stretch and then release it to regain the starting position.
- Repeat for 8-10 times
- Hold the position for 10 seconds.
4. Basic back extension
- Lie on your stomach, face-down on the floor. Place your elbow against the floor.
- Lift your head, shoulders, and chest off the floor, while your elbow and forearm remain supported on the floor. Do this while pulling your shoulder blades down and together.
- Hold for 10 seconds and then lower your body.
- Repeat for 8 to 10 times.
5. Back Extension
- Lie on your stomach, face down on the floor with your palms near your chest
- Lift your head, shoulders, and chest off the floor, pressing your hips into the mat.
- Do this while pulling your shoulder blades down and together
- Hold for 10 counts and then lower down
- Repeat for 8 to 10 times
6. Plank
- Lie on your stomach
- Bend your elbows and place against the floor, beneath your shoulder. Keep legs straight with feet touching each other and your head aligned with your spine
- Raise your body, distribute your weight evenly on your elbows, forearm, and toes
- Keep your abdominal muscles pulled in
- Hold this position for 10 seconds, then increase gradually
7. Side Plank
- Lie on your side
- Place one hand on the floor directly below your shoulder
- Keep your legs straight, place one foot over the other
- Tighten the muscles below your belly button
- Raise your hips a few inches above the floor
- Hold for 10 seconds
- Relax and repeat on the other side
8. Alternate leg raises
- Lie on your stomach with legs straight
- Raise one leg one foot above the floor. Hold for 10 seconds. Do not arch your back
- Lower the leg
- Repeat with the other leg
- Repeat for 8-10 times on each side
If any of these back exercises increase the pain, stop doing them immediately and consult a doctor /physiotherapist.
Stretching the back, buttock, and thigh muscles lengthens the tight muscles thus improves the mobility of the spine and helps maintain right the pelvis tilt.
