5 Simple Exercises to Strengthen Your Core and Prevent Back Pain
Back pain is one of the most common reasons people visit a physical therapist—and often, weak core muscles are a big part of the problem. Your core isn't just about abs; it's a group of muscles that support your spine, pelvis, and overall posture. Strengthening your core can help reduce the risk of back pain and improve stability in your daily activities.
Here are 5 simple exercises you can do at home to strengthen your core and keep your back healthy:
1. Pelvic Tilts
Why: Pelvic tilts help activate your lower abdominal muscles and improve flexibility in your lower back.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and gently tilt your pelvis upward so that your lower back presses into the floor.
Hold for 5-10 seconds, then relax.
Repeat 10-15 times.
Tip: Focus on controlled movement, not speed!
2. Bird Dog
Why: This move strengthens your core, lower back, and improves balance.
How to do it:
Start on your hands and knees (tabletop position).
Extend your right arm forward and your left leg back, keeping your hips level.
Hold for a few seconds, then return to the starting position.
Alternate sides for 10-12 reps per side.
Tip: Keep your movements slow and steady to engage your core fully.
3. Bridges
Why: Bridges strengthen the glutes, lower back, and core muscles—key for spinal support.
How to do it:
Lie on your back with your knees bent and feet hip-width apart.
Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, hold for 5 seconds, then lower down slowly.
Do 10-15 reps.
Tip: Don’t overarch your back—engage your core throughout!
4. Dead Bug
Why: A great exercise to work on core stability and coordination.
How to do it:
Lie on your back with your arms pointing toward the ceiling and knees bent at 90 degrees (tabletop position).
Slowly lower your right arm and left leg toward the floor while keeping your back flat.
Return to the starting position and repeat on the other side.
Perform 10-12 reps per side.
Tip: If your lower back arches off the floor, limit how far you lower your limbs.
5. Plank (Modified or Full)
Why: Planks are one of the best full-body core exercises, helping strengthen your abs, back, and shoulders.
How to do it:
Start on your elbows and knees for a modified version, or on your toes for a full plank.
Keep your body in a straight line from head to heels.
Hold for 20-30 seconds, gradually increasing time as you get stronger.
Tip: Focus on form—avoid sagging hips or lifting them too high!
A Few Reminders:
Listen to your body: If you feel sharp pain (especially in your back), stop the exercise and consult a physical therapist.
Consistency is key: Aim to do these exercises 3-4 times per week for the best results.
Need personalized guidance? Every body is different! Our team at OrthoRehab is here to help create a tailored exercise program for your specific needs.
Looking for more tips on back pain prevention or want to schedule a personalized assessment? Contact us today and take the first step toward a stronger, pain-free back!
