Think of Your Core as Stabilizers, Not Movers
Using your core muscles for stabilization rather than movement reduces the risk of injury.
Key Stretches to Include:
Hip Flexor Stretch:
The hip flexors connect the hips to the lumbar spine and shorten when you sit.
To stretch: Stand with one leg bent, keep the other straight, and lunge forward
while keeping your back upright.
Cat and Camel:
Start on your hands and knees.
Arch your back up and tip your head forward.
Drop your belly and lift your head up.
Core Stabilization Exercises:
Abdominal Bracing:
Keep your core tight by pushing out against your thumbs placed on your stomach
and back muscles.
Bird Dog:
From hands and knees, extend one arm or leg.
For a challenge, extend opposite arm and leg simultaneously.
Bridge:
Lie on your back with knees bent.
Lift your hips until your body forms a straight line.
Hold for 10-30 seconds, rest, and repeat 3 times.
Plank:
Go on your toes and elbows.
Pull your belly button toward your spine, tighten your stomach, and squeeze your glutes.
Work up to 3 repetitions, holding for 90 seconds each.
Advanced Variations:
Level 2 Bridge:
From the bridge position, extend one leg at a time. Hold for 5-25 seconds, 3
times each leg.
Level 3 Bridge with Ball:
Place your feet on an exercise ball and lift your hips.
Level 2 Plank with Ball:
Place your elbows on the ball and hold your body in a straight line.
Level 3 Plank “Stir the Pot”:
Move your elbows in circles while maintaining a tight core.
Side Plank:
Raise your hip off the ground on your elbow and lower leg.
**Modified Side Plank:**
If you have shoulder issues, place your feet on a couch or chair and raise
your hips off the ground.
Exercises to Avoid:
Crunches:
Often uses hip flexors, causing lower back pain.
Straight Leg Raise:
Similar to crunches, increases low back pain by engaging hip flexors.
By focusing on these core stabilization techniques and avoiding certain
exercises, you can effectively strengthen your core and reduce low back pain.
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