Anyone who has ever experienced it knows back pain is far from fun—and often debilitating.
As Pamela Paley, a NASM exercise specialist and master teacher for Club Pilates says, “Back pain can cause anything from minor discomfort to having to live in and with constant pain, having to forego daily activities and losing the joy in life. Keeping our bodies strong and healthy, especially the muscles that help to support the back, makes life more enjoyable.”
Believe it or not, exercise is one of the best ways to prevent lower back pain and even soothe it. However, you have to know which activities to try and how to do them correctly. Trainers share their favorite core-strengthening move for people with lower back pain—it surprised us, too.
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What Does Core Strength Have To Do With the Lower Back?
Strengthening the core actually has a ton to do with preventing and treating lower back pain. “Your core isn’t just your abs,” explains Amanda Dvorak, CPT, a certified personal trainer at BarBend. “It includes deep stabilizing muscles in your abdomen, obliques and lower back. These muscles act like a natural support system for your spine, keeping it stable during movement.”
Additionally, a strong core and stabilizer muscles balance the pressure placed on your trunk, reports Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness La Gree. The support helps prevent injuries and pain in the lumbar (lower) back area. However, the opposite is also true.
“When the core is weak, the lower back often takes on extra work and becomes overloaded,” Chakoian notes.
Related: This Is the Most Common Mistake People Make When Trying To Strengthen Their Core
The Surprising Core-Strengthening Move for Lower Back Pain, According to Trainers
If you have lower back pain, trainers suggest trying bridge poses. You may think bridges only strengthen the glutes—and they do. However, bridges target multiple muscles. Chakoian notes that bridges engage the core because your body needs to stay stable during the movement.
“When you lift your hips, the abdominal muscles help prevent the pelvis from tilting,” she says. “The lower back muscles also help with supporting the spine and helping to maintain alignment. This combination makes the bridge a full midsection exercise, not just a lower body move.”
It also makes bridges an excellent choice for people who need help with lower back pain.
“Bridges…wake up muscles that often stay weak,” Chakoian says. “The movement also trains the deep core to hold the spine steady. That steady support can take pressure off sore spots in the lumbar region.”
While we’re focusing on the relationship between the core and lower back pain, she adds that strengthening weak glutes also prevents you from overloading your lower back.
Plus, the low-impact nature of bridges makes them a friendly move for people dealing with pain in their lower backs. “Bridges strengthen the back without putting excessive strain on the back,” Paley says.
However, she emphasizes that it’s important to ask your doctor and physical therapist if it’s safe for you to do bridges first.
Related: The Common Sleep Position That’s Hurting Your Back, According to Physical Therapists
How To Do a Bridge Pose
Good form is always critical for getting the most out of a move like bridge poses and avoiding injury. However, trainers stress it’s vitally important for people with low back pain.
To do a bridge pose, Dvorak advises you to:
- Lie on your back with your knees bent. Place your feet hip-width apart and your arms by your sides.
- Press your heels into the floor, engage your core and squeeze your glutes.
- Lift your hips until your body is in a straight line.
- Pause at the top. Keep your glutes squeezed and your core engaged.
- Lower your hips back down to the floor slowly and with control.
- Repeat.
Dvorak commonly sees three mistakes when people do bridge poses for core strength and low back pain. Unfortunately, making these errors can also contribute to low back discomfort.
- Overarching the lower back. Instead, she suggests that you focus on lifting with your glutes while keeping the core tight.
- Pushing with the toes instead of the heels. Bring this bad habit—which Dvorak says shifts the work away from the glutes—to heel. Naturally, she recommends pressing through the heels to avoid this error.
- Dropping the hips too quickly. A bridge pose is not a speed test. “Lowering slowly keeps tension in the muscles and maintains control,” she explains.
Chakoian stresses that one of the biggest mistakes someone can make when doing bridge poses is not listening to their body. “You shouldn’t work out with low back pain if the pain is sharp, shooting or makes it hard to move normally. If exercise causes numbness, tingling or weakness in the legs, stop right away.”
In these instances, she suggests resting and getting a proper evaluation from a doctor or physical therapist.
Related: Trainers Say This Everyday Activity Is Secretly Amazing for Your Core
3 Other Core Exercises for People With Lower Back Pain
Bridges are an underrated way to strengthen the core and support your lower back. However, trainers say it’s best to incorporate numerous moves into a routine to push your body to work in different ways, reducing your risk for injury. They share three more recommendations for core-strengthening moves to help people with low back pain.
1. Bird dog
How to by: Chakoian
Start on all fours; hands under shoulders, knees under hips.
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Brace and reach your right arm forward and your left leg back.
- Keep the hips level and ribs down—no arching.
- Hold for 3 to 5 seconds.
- Switch sides.
- Do 8 to 10 reps per side.
2. Dead bug
How to by: Paley
- Lie on your back with your arms extended towards the ceiling and knees bent at a 90-degree angle above your hips. (“If you notice any back pain, bring the knees closer to your chest,” Paley suggests.)
- Slowly lower your right arm and left leg towards the floor. Only go as far as you can while keeping your back flat against the mat, without arching the back.
- Return to the starting position.
- Repeat with the left arm and right foot.
- Perform 8 to 12 reps.
3. Forearm plank
How to by: Dvorak
- Start on your forearms and toes. Position your body in a straight line from your head to your heels.
- Engage your core, glutes and quads. Avoid sagging in the lower back.
- Hold 20 to 60 seconds.
- Rest.
- Repeat.
Up Next:
Related: This One Pre-Exercise Mistake Is Sabotaging Your Workout, Trainers Warn
Sources:
- Pamela Paley, a NASM exercise specialist and master teacher for Club Pilates
- Amanda Dvorak, CPT, a certified personal trainer at BarBend
- Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness La Gree