Best 7 Core Exercises for Lower Back Pain

Welcome to the best core exercises for Lower Back Pain from Athlean-X.

A strong core goes a long way to preventing lower back pain in the human body. Whether you already experience lower back pain or are keen to strengthen yourself in a preventative way, these are all excellent core exercises.

Note: If you are experiencing lower back pain. The best first place to start is with a licensed professional.

How Does a Weak Core Lead to Lower Back Pain?

Jeff explains, “your body craves stabilization, particularly in the area of the spine.  If you have any type of instability in this crucial area, your body will find ways to compensate to create the strength that you lack.  In the best-case scenario, your abs and core would be providing the stability that your spine needs.  Unfortunately, often times this is not the case.  Weak core muscles and abs in particular can cause your body to seek out alternative muscles to provide the help that is sorely needed.”

resistance band ab exercises Core Exercises for Lower Back PainSource: Photo Courtesy of CrossFit Inc

“The hip flexors are prime targets of this request.  This becomes problematic since the hip flexors attach to the sides of your lumbar vertebrae.  When these muscles tighten up in order to provide additional stability they begin to pull on the vertebra in your lower back and lead to imbalance and often times pain.  The stabilization is there, but it’s not coming from the right muscles, and this is a problem.”

Abs Exercises and the Hip Flexors

Jeff continues “Many different ab exercises enlist the help of the hip flexors as a prime mover. This occurs a lot in lower ab exercises but can also occur in things as simple as the crunch. If you allow your ab training to include too many of these you will wind up simply over strengthening the hip flexors more and leads to a vicious cycle of more pain.”

“Start following the ab and core exercise alternatives you see in this video for a great way to get a stronger core without overtaxing your hip flexors.  There are plenty of options for you to do, just maybe not the ones you would have immediately thought of.  Start with these and you will see how much more quickly your tightness will go away when your ab and core strength starts providing the stability your back was craving all along.  The hip flexors and lower back will finally be able to take a much deserved break.”

Core Exercises for Lower Back Pain – Video

Core Exercises for Lower Back Pain – Learn More

Add Nordic Curls and Reverse Hyperextensions into your training.