Have you been told you need to strengthen your core? Have you heard core exercises are helpful for back pain and think it might be part of the solution for you?  The internet is full of "core exercises" but it can be tricky to figure out what is the safest and most effective. We are here to help.

What is the core anyways?

The core muscles generally are assumed to be your abdominal muscles: Rectus Abdominus which helps you sit up, the Obliques which help you twist, and the Transverse Abdominus which is the deepest layer and wraps around your waist.  The muscles of the back are equally important in core strength: the Erector Spinae muscle group that help you bend backwards or twist, and the Quadratus Lumborum that bends you side to side.

Why do we need a strong core?

Research has consistently shown that people with low back pain have weak, or underactive core muscles.  Part of this can be related to pain. When you are in pain, the signal between your core muscles and your brain becomes delayed or dysfunctional. Sometimes all your core needs is a little retraining.  These muscles enable you to sit and stand tall, support your back when lifting heavy objects, and even get involved if you are doing activities that only involve your lower or upper body by transferring force to the arms and legs.

Where do I start?

We have 4 exercises that we like to give to people with back pain returning to exercise, or just starting to add core training to their life. We chose these because they are quick, effective and keep the spine in a safe position where you are less likely to injure yourself.

1 / Cat Cow or Cat Camel

This is an excellent exercise to warm up your spine. In one direction it stretches the front core, in the opposite direction it stretches the back core. From hands and knees, take an inhale and arch your spine, dropping your tummy towards the ground, looking up.  Next exhale and suck in your tummy, round your spine and drop your head. Alternate this position slowly 10 times.

2 / Cross Crawl or Bird Dog

This exercise strengthens the back core muscles and challenges your balance.  From hands and knees reach your right hand forward, sliding your fingers along the floor.  At the same time, slide your left foot behind you, extending your leg. Pause, then switch by reaching your left arm forward, and right foot back. In this intro exercise we keep our hands and feet in contact with the ground, but you may eventually progress to raising opposite arm and leg off the ground. Repeat this slowly 10 times

3 / Front Plank on the knees

The plank is a popular exercise for a reason.  It uses all your core muscles, and it keeps your spine in neutral, avoiding any unnecessary twisting or bending.  Lie on your stomach.  Place your elbows under your shoulders, supported by your forearms. Lift your hips up, keeping the knees on the ground, making a straight line from your knees to your shoulders. Hold for 10 seconds. Lower, take a 5 second rest, and repeat 5 more times for a total of 60 seconds.

4 / Side plank on the knees

The side plank is the relative of the front plank, targeting the side of the core and even getting into the side of the hip which can also help with back pain. Lie on your side with your knees bent and in line with your hips. Place your forearm on the floor with your elbow stacked under your shoulder, fingers pointed in the direction you are looking. Lift your hips off the floor, keeping a long line from your knees to your head.  Hold for 10 seconds. Lower, take a 5 second rest, and repeat 5 more times for a total of 60 seconds. Repeat on the opposite side. Eventually you may remove the rest and hold for the entire minute.

Ten Minutes to a healthier back and stronger core

These exercises should not take you longer than 10 minutes. Try to do them at least 3x/week to see benefits.  If any of the exercises cause you pain, stop doing them and book an appointment to see Dr. Robin or Dr. Jody.  Strengthening is one part of preventing and recovering from back pain, but sometimes you may need outside assistance to get to the root of the problem, and we are always happy to help.