At Nordic Balance, we work with hundreds of clients every week, from all walks of life and fitness levels, and one of the most common issues they face is lower back pain. Whether it’s a persistent, dull ache or the sharp, debilitating pain of sciatica, discomfort in the lower back can significantly disrupt your daily routine.

 

With insights from Ruben, a personal trainer and sports therapist, you’ll better understand how to manage and prevent back pain. Ruben’s extensive experience in helping clients overcome physical challenges and improve their overall well-being ensures that you receive advice grounded in real-world success.

 

Lower back pain is often a byproduct of our modern, sedentary lifestyles. Long hours spent sitting at a desk, minimal physical activity, and poor posture are key contributors. While various factors can cause lower back pain, one of the most effective ways to address it is by strengthening your core muscles.

 

If you’re concerned that your desk setup might be contributing to your discomfort, check out our 11 Ergonomic Tips for Setting Up Your Home Workspace.

 

Keep reading to understand the anatomy of your core muscles and discover 5 simple core strength exercises that can help prevent lower back pain. Because a strong core isn’t just about looking good—it’s about feeling good, too.

 

Weak Core Muscles and Back Pain

 

“Does my back hurt because my core is weak?” It’s a question we hear often, and it’s an important one because the connection between core strength and back pain is significant.

 

First things first, what do we mean by the “core”?

 

When people think of the core, they often picture a six-pack of abs, but the core is much more than that. Your core is like the central support system of your body. It includes a group of muscles that wrap around your midsection, such as the rectus abdominis (your front abs), the obliques (the muscles on the sides of your abdomen), the transverse abdominis (a deep layer of muscle that acts like a corset), and the muscles in your lower back and pelvis.

 

These key players include:

 

Rectus Abdominis: The “six-pack” muscles that help flex the spine.

 

Transverse Abdominis: A deep layer of muscle that stabilises your spine and pelvis.

 

Obliques: Muscles on the side of your abdomen that help with twisting and bending motions.

 

Erector Spinae: A group of muscles in your lower back that extend your spine and help maintain an upright posture.

 

Glutes: The muscles in your buttocks that support your lower back and assist with hip movements.

 

These muscles work as a team to support your spine, keep you balanced, and provide stability whenever you move. So, when we talk about a “strong core,” we’re referring to a well-coordinated group of muscles that can hold your torso steady, not just a set of visible abs. Because, let’s face it, a strong core will keep you standing tall and feeling great.

 

If you’re worried about your posture affecting your core strength, you might find our article on How to Recognise and Improve Bad Posture helpful.

 

How Does This Relate to Back Pain?

 

If your core is weak, it’s like trying to balance a stack of books on a soft pillow.

 

Your spine and back muscles end up working overtime to keep you upright and stable. Over time, this can lead to strain and, you guessed it, pain. Strengthening your core can help take some of the load off your back, improving your posture and stability and, ultimately, reducing or even preventing back pain.

 

So, in short, yes, your back could be hurting because your core is weak. But the good news is that with the right exercises and a focus on building a strong, balanced core, you can make a big difference in how your back feels.

 

To explore more ways to correct your posture, check out this simple chiropractic technique that can help.

 

Core Muscle Exercises for Low Back Pain

 

Clients often ask what muscles they should strengthen to support their back.

 

To effectively manage and prevent back pain, it’s crucial to focus on strengthening the entire core, which includes not just your abdominal muscles but also your lower back, glutes, and pelvic muscles.

 

By focusing on specific core muscle exercises, you can not only ease existing pain but also build a foundation that helps prevent future issues.

 

Top 5 Core Strength Exercises for Back Pain

 

To get the most out of your exercise routine, here are five core muscle-strengthening exercises that are particularly effective for alleviating and preventing back pain. These exercises are suitable for beginners and require little equipment or space.

 

Plank hold

 

The plank is a powerhouse exercise that engages multiple core muscles simultaneously.

 

Start in a push-up position, but rest on your forearms instead of your hands.

 

Keep your body in a straight line from head to heels. Hold this position for as long as possible, focusing on keeping your core tight and your hips from sagging.

 

The plank can be easily modified by adjusting the hold time, making it accessible for all fitness levels.

 

 

Video: How to Do a Proper Plank | Abs Workout by POPSUGAR Fitness

 

Glute Bridge

 

The glute bridge is great for targeting your lower back, glutes, and abdominal muscles.

 

Lie on your back with your knees bent and feet flat on the floor.

 

Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Hold for a few seconds, then slowly lower your hips back down. Repeat for several reps.

 

This exercise is low-impact and can be performed at your own pace, making it easy to control and adjust as needed.

 

 

Video: How To Do A Glute Bridge | The Right Way by Well+Good

 

Bird-Dog

 

This exercise is fantastic for promoting balance and stability.

 

Start on your hands and knees, with your hands under your shoulders and knees under your hips.

 

Extend your right arm and left leg at the same time, keeping your back straight and core engaged. Hold for a few seconds, then switch sides.

 

This exercise works your lower back and helps improve coordination.

 

Bird-Dog can be performed slowly, allowing beginners to focus on proper form and balance without feeling rushed.

 

 

Video: Bird Dog Exercise | Improve Your Core and Balance

 

Bicycle Crunches

 

Bicycle crunches are excellent for engaging your obliques and rectus abdominis (the top layer of your abdominal muscles, commonly called your “six-pack”).

 

Lie on your back with your hands behind your head and knees bent.

 

Lift your head, shoulders, and feet off the ground.

 

Bring your right elbow towards your left knee while extending your right leg.

 

Alternate sides in a smooth, controlled pedalling motion.

 

You can start with slower, controlled movements to ensure proper form before increasing speed or reps.

 

 

How to Do Bicycle Crunches | Abs Workout by POPSUGAR Fitness

 

Dead Bug

 

The dead bug exercise strengthens the deepest of the abdominal muscles and improves overall core stability.

 

Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.

 

Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed against the ground.

 

Return to the starting position and switch sides. This exercise requires slow, controlled movements to maximise effectiveness.

 

Dead Bug can be done at a slow pace, making it easy to learn and gradually build core strength without overexerting yourself.

 

 

Bodyweight Exercise For Lower Back Pain | Dead Bug Tutorial

 

These exercises are not only effective for building core strength but also approachable for beginners, allowing you to start at your own pace and gradually increase the intensity as your strength improves.

 

For further guidance and support with back pain, feel free to contact our London-based physiotherapy team at Nordic Balance.