Back Pain Relief Exercises To Strengthen Your Core

Are you looking for core strengthening exercises for back pain relief? It is one of the best ways to fix your back problems – however it requires discipline and persistence – and the right technique is the most important thing to consider.


Here are some excellent back pain relief exercises to strengthen your core.


And below are some great video demonstrations of back pain exercises that you can use to help with core strength.

Back Pain Relief Exercises To Strengthen Your Core

core strength

Core strengthening exercises are one of the best ways to alleviate back pain


Developing core strength helps stabilize the spine, allows proper spinal movement and makes it easier to maintain correct posture. Strong hip and leg muscles are important to perform proper lifting techniques and body mechanics.

Crunches: Lie on the floor with your knees up and hands behind your head. Lift your shoulders off the floor, keeping your elbows out. Do two or three sets of 30 crunches.

Plank: Support the body with your forearms and feet, keeping your back straight at all times. If your back starts to sag slightly, this is because you are tiring, so stop. Do 2 or 3 sets for 15 to 45 seconds.

Side Plank: Support your body on one elbow with the forearm on the ground, supported by the feet.

Do two or three sets for 15 to 45 seconds.

Modified Side Plank: An easier version of the side plank may be performed using the forearm and knee as supports.
Do two or three sets for 15 to 45 seconds.
Quads: Kneel on all fours with a neutral spine. Extend your right arm and left leg and hold the position for a short count. Repeat this for the left arm and right leg. The longer you hold, the more you work the muscles. So start easy, and work up as you strengthen your core. Do two or three sets, progressing from 15 to 45 seconds.

Bridge: Lie on you back with your knees bent and your feet flat on the floor. Keeping your shoulders and head relaxed on the floor, raise your hips to form a straight line from your knees to your shoulders, maintaining a tight core. Try to hold the position long enough to complete three deep breaths. Return to the starting position. Repeat. Start with five repetitions each day and gradually work up to 30.


Adequate flexibility of tissues around the spine and pelvis allow for full, normal spinal movement, prevents abnormal force on the joints and decreases the possibility of injury. Stretching, following proper warm-up, prepares the muscles for activity. When performing flexibility exercises, stretch as far as comfortable and hold for 15 to 30 seconds, repeat two to four times. Each stretching exercise should be performed slowly in both directions with no sudden jerking or bouncing. These stretches can be done daily.

Hamstrings: Lie on the floor and, using a towel, gently pull one leg toward your head, keeping the knee slightly bent. Reverse.
Low back rotation: Keeping your shoulders firmly on the floor, roll your bent knees to one side. Return to the starting position. Repeat on the opposite side.

Cat-Camel 1: Kneel down on the floor on all fours with a neutral spine. Keep your head straight so that the gaze of your eyes is toward the floor.
Cat-Camel 2: Slowly allow your trunk to sag so that your back is arched. Do not pull it down, but let it relax as you lift your face toward the ceiling.
Cat-Camel 3: Round your back up at the waist by contracting your lower abdominal muscles as you lower the top of your head toward the floor.
Knee to Chest: Lying on your back, pull one knee to your chest keeping your opposite leg on the floor. Reverse.
Aerobic exercise provides cardiovascular conditioning, strengthens the heart and lungs, and improves the body’s ability to use oxygen. Some other benefits of aerobic exercise are increased energy levels, improved mood, better sleep habits and decreased blood pressure. Perform aerobic exercise for at least 20 to 30 minutes three to five times each week. If you are prone to low back pain, choose a low impact aerobic exercise such as walking, water therapy or riding a stationary bike.
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Here is a video from physical therapist Manu Kalia. He shows us a few of his favorite exercises for strengthening your core if you have lower back pain.



This video is from chiropractor Dr Joseph Bogart. There 4 great core stability exercises using the balance swiss ball. They are simple and easy to do.



Ken Howard of Total Human Elevation has a few more exercises for core strength in this video:



Personal trainer John Chase shows us 5 excellent exercises for core stabilization.



And Sean Connery??? (no not really but its a great impersonation) narrates this set of very good core stability exercises for back pain relief.



 Here is Todd Galati from The American Council On Exercise. He shows us 3 exercises for core stability strength using the stability swiss ball.



Those exercises should keep you busy for the next few years! There are some really good exercises there, and if you follow the instructions carefully and use the exact technique, you will be well on your way to strengthening your core. Take it slowly and be persistent. They key is using the correct technique. If you are looking for back pain relief exercises to strengthen your core, you have a treasure trove above. Enjoy the exercise and help strengthen your back and get rid of your back pain.


For more info on relieving back pain – grab a copy of our free back pain cure book available on our website by signing up for it.




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