Core Exercises for Back Pain

Has it ever happened that you were sitting in an incorrect posture and one of your colleagues tells you to sit upright, in the correct posture? If yes, then you should really thank your colleague for giving this advice. Your colleague has given you the first tip to nip the back pain in the bud. Sitting in the right posture is fundamental to saving your back from pain. But it is just a part of what can be done to tackle back pain. There are quite a few exercises which can prevent back pain. But it should be kept in mind that these are general exercises. If you feel that your back muscles are undergoing a lot of strain, it is advised to discontinue the exercise. A 5 to 10 minute warm-up is essential before you start the back exercises.

Core Exercises for Back Pain

Sit-ups: Sit-ups are probably one of the few multipurpose exercises. Be careful while doing sit-ups to avoid any pull or strain to the spine. To do sit-ups, place your knees on a chair and make sure that your legs and hips are at an angle of 90 degrees. Now raise your upper chest, but not more than 30 degrees. Repetitions in 3 sets of 12 sit-ups are good enough, but less would also do if the 3 sets are causing stress and aggravating the back pain. You should feel the strain in your abdominal muscles and not the back.

Pelvic Tilt
Pelvic tilt includes the lower back stretching exercise. For the pelvic tilt, lie on your back, bend your knees, with your feet flat on the floor. Flatten the small of the back and simultaneously tighten your buttocks and abdomen. Hold that position until you count five. Repeat this exercise for 5 to 15 times.

Back Stretch
Lie on your back and pull both knees to your chest. While doing that, flex your head forward until you acquire a balled-up position with a comfortable stretch. This exercise is good for reducing the strain on your back.

Hamstring Stretch
There are two ways in which a hamstring stretch could be done. You have to sit on the ground with one leg bent and one leg straight. The bent leg should be in front of your body. Now bend at the waist and lean forward and touch your foot with your fingers. Feel the stretch under your thigh. You will feel the stretch only if your back is kept as straight as possible. Hold this position for a minimum 30 seconds.

The other hamstring stretch is done by lying on your back. Now, raise your left leg and then pull up till you experience a strain in the hamstring.

Knee to Chest Gluteal Stretch
You have to lie down on your back and bend your right knee. Now, keep your left leg over your right leg and position your left ankle just above the right knee. Lock your hands around your right thigh and pull it towards your chest. Repeat the process while holding the position for at least 30 seconds.

Piriformis Stretch
Lie down on your back and bend your right leg. Pull your right knee with your left hand towards the left side of your chest. The stretch should be felt in the piriformis part of the buttocks.

Back Extension Exercise
Lift your chest, while lying flat on your stomach. Now push your back upwards till you experience a stretch in the extended posture.

Quadriceps Stretch
Stand and hold a solid surface for support. Then bend your left leg back. Hold your left ankle and pull the left foot towards your left buttock. While doing this, make sure you pull your left thigh back and keep your back straight.

Traction exercises using a belt, calf stretch, exercising on a ball, and exercises focusing on the lower body are helpful in providing relief from back pain. These are good for those who have a tendency to develop back pain as well as for those who already have, although they would have to be a bit careful while exercising.

For those who do not have any signs of back pain, whatsoever, well, these core strengthening exercises will ensure that they do not invite back pain at all!