Ways to Strengthen Your Core and Back Muscles

Strengthening your core and back muscles can relieve back pain, or stop it from occurring in the first place. A strong core and back can also help in performing many physical activities.

The “core” of your body involves all the muscles in your midsection, including the pelvic floor muscles, diaphragm, sacrospinalis, and transversus abdominis. If you are currently suffering from back pain, clear any exercises with your doctor before starting.

Strengthening Your Core

When you start core exercises, perform each one about five times in the beginning, gradually increasing to about 10 to 15 times in each session. Core strengthening exercises include several variations and focus on various areas of the body.

Abdominal Crunch

Lying on a carpet or mat, place your feet on a wall and keep your hips and knees bent at a 90-degree angle. Lift your head and shoulders while crossing your arms on your chest. Tighten the abdominal muscles and hold to a count of three.

Segmental Rotation

Lie down on your back with knees bent. Keep your shoulders on the floor and move your knees slowly to the left. Hold to the count of three, and repeat the exercise on the right side.


This core exercise helps the back. Lie on your stomach, putting a pillow or rolled towel beneath your hips. Raise on arm off the floor and hold to the count of three with deep breaths, then repeat the exercise with the other arm. Raise one leg off the floor, again holding to the count of three, and repeat the exercise with the other leg.

Strengthening Your Back Muscles

There are also several good exercises for specifically strengthening your back muscles.

Hip Lift

Lying on your back with knees bent, place your arms flat out on either side. Rotate your tailbone and pelvis downward while pushing your lower back toward the floor. While in this position, lift your midsection up by using arms and legs for balance.

Opposite Arm/Leg Reach

Beginning on all fours, reach your right arm forward while stretching the left leg backwards. Hold to the count of five and release, then repeat on the opposite sides.

Bent Over Row

For this exercise, you will need a pair of five- to eight-pound dumbbells. Holding a dumbbell in each hand, stand with knees bent and feet wide apart. Lean from the hips—not the waist—while keeping a flat back. Raise the dumbbells, which should be in front of the knees, to the lower end of the chest while your upper arms are alongside your ribs. Squeeze your shoulder blades together and gently lower the dumbbells.

Talk to a Back Pain Doctor Today

If you or a loved one suffer from back pain, contact our office today and arrange a consultation with a back pain doctor from our practice.