5 Core Workouts That Will Help Cure Lower Back Pain

a woman does a core workout to cure her lower backpain

Millions of people around the world suffer from lower back pain. In fact, more than 85% of individuals may suffer from lower back pain at some point in their lives.

Lower back pain can cost you a lot of money, time, and energy as well as affect the quality of your life. On the other hand, it could result in excruciating pain most of the time.

That is why it is important to pay close attention to lower back pains before they can aggravate.

So what should you do to prevent being another statistic?

Did you know that being proactive is one of the best ways of taking care of lower back pains? Yes, exercise is considered one of the best approaches to dealing with back pains.

In fact, the latest research has revealed the benefits of core workouts for reducing and preventing back pains over time.

The best exercise approach is to strengthen your core muscles.

The research reveals that effective core workouts can help reduce chronic or unresolved lower back pain within a short time frame. This article provides information on 5 core workouts that will help reduce lower back pains.

While four out of five people will suffer from a lower back pain at some point in time in their life, the Ohio State University Wexner Medical Center conducted a study in 2018 on the reasons for lower back pains. In fact, they found that weak core muscles could increase the risk of lower back pains in individuals.

a woman holds her back in pain

Another research study conducted in 2017 showed that performing core stabilizing workouts were more effective in reducing lower back pains compared to traditional physical therapy sessions.

In fact, the deep-lying core muscles serve to stabilize the entire midsection of the body.

When one core muscle group becomes weak, another muscle group is forced to pick up the slack.

For example, when a person’s deep core muscles become weak, running will place excess stress on his/her more superficial core muscles and the spine.

It can result in painful overuse injuries and wear and tear over time. On the other hand, most of us would start working out with pretty inactive and weak core muscles.

This can lead to various lower back pains over time. That is why it is important that you should strengthen your core muscles in order to reduce and prevent the risk of lower back pains.

Here are 5 core workouts that will help reduce lower back pains in the long run.

1. Partial Crunches

a woman gets ready to do a partial crunch

The partial stomach crunch is one of the most effective core-strengthening exercises out there.

It will help build strength both in your lower back as well as the stomach muscles.

Hence, this is an ideal workout for individuals who are suffering from spondylosis.

Here is how to do a partial crunch perfectly.

  1. Lie on your back with the feet flat on the floor and your knees bent.
  2. Place your hands behind the head or cross your arms around the chest. You can do as you prefer when it comes to placing your arms in the appropriate place.
  3. Keep the stomach muscles tight and raise the shoulders from the floor. Breathe out while raising the shoulders. You should resist the temptation to pull your neck off the floor with your arms.
  4. Hold this position for one second before slowly lowering yourself to the floor. Make sure you perform between 8-12 repetitions of this workout.

2. Hamstring Stretches

Hamstring stretches are another group of exercise that helps relieve lower back pain over time. In fact, it will help relieve the back of your leg – where some of the muscles that support the lower back are located. You can use a fitness band or a towel to improve the effectiveness of this workout. Performing a hamstring stretch is quite easy.

Here are the steps that you should follow when performing a hamstring stretch.

  1. Lie on your back with one of your knees bent.
  2. Thread a fitness band or towel beneath the ball of the foot on the unbent leg.
  3. Straighten your knee and slowly pull back on the towel or fitness band. You should feel a slight stretch along the back of the leg. Hold this stretch for at least thirty seconds and perform the workout tow to four times for each leg.

3. The Bird-Dog Workout

two women do the bird dog workout for lower back pain

This is another effective core workout to relieve lower back pain in the long run. In fact, this is considered one of the best fitness routines to ease back pains.

The bird-dog workout is a good way to learn to stabilize the low back region during movements of the legs and arms.

Here is how you should perform the bird-dog workout.

  1. First, you should get on your arms and knees.
  2. Now, tighten your abdominal muscles. Lift one leg and extend it behind while you keep your hips level. Hold on to this position for about 5-7 seconds and switch to the other leg.
  3. You should repeat the exercise 8-12 times for each leg. You can try to lengthen the time you hold each lift in order to add more challenge to your workout. On the other hand, for each repetition, you should try to lift and extend the opposite arm in front of you.
  4. Make sure that your lower back muscles don’t sag when performing the exercise. Also, you should stay in position at all times without lifting the arms and legs any higher than your low back position.

4. The Knee To Chest Workout

a guy does a knne to chest workout

This is another effective core strengthing workout that will help you to relieve lower back pains. In fact, the workout will get your legs pumping as an effective treatment for lower back pain symptoms.

Here is how you should perform the knee to chest workout.

  1. Lie on your back with the knees bent and the feet flat on the floor.
  2. While keeping one foot flat against the floor, draw one knee up to the chest. Hold this position for at least 20 seconds. Your lower back should be kept flat on the floor while you perform this workout.
  3. Lower the knee and repeat the workout for the other leg.
  4. Perform the workout 2-4 times for each leg.

5. The Pelvic Tilt

The pelvic tilt is one of the most effective workouts to relieve lower back pain symptoms over time. T

his exercise is designed to strengthen your abdomen – which usually works in cooperation with the back. When your abdomen muscles are strengthened, your back pain will have one fewer possible cause.

Here is how you should perform the pelvic tilt.

  1. Lie with the back on the floor and knees bent. Make sure your feet are kept flat on the floor.
  2. Pull in your stomach from the belly button area. This will help keep your stomach tight. When you do this, you should notice the hips rocking back as the back and spine press into the floor.
  3. Hold this position for at least 10 seconds while allowing the breath to smoothly enter and exit your chest. Repeat this exercise for at least eight to twelve times for best results.

Finding The Right Workout Programs

While any of the exercises can be done on their own, there are plenty of core building workouts out there that can help too, and offer a fully developed program for absolutely shredding your core.

DailyBurn (see our review) has some amazing on demand core workouts, so that’s one option if you prefer working out at home.

If you prefer getting out of the house and going to the gym, that’s another option. Just be sure to tell your trainer that you’re looking for core workouts for helping with your lower back pain, and they should be able to develop a plan that will work for you.

Final Thoughts

Millions of individuals across the globe suffer from lower back pains. Lower back pains can decrease the quality of your life and cost a lot in terms of money and time. You may also experience excruciating pain at times.

The aforementioned read offers information on 5 core workouts that will help lower back pains, so try these moves if you’re looking for some relief.

In many cases, you may want to meet with a medical professional though, so find out the best course of lower back treatment for you.