The BEST Core Exercises That Don't Hurt Your Lower Back!

Apr 9, 2018

Our core is made up of several different parts:
1) Abodminal muscles – rectus and transverse abdominus + our internal & external obliques
2) Upper back muscles – Latissimus dori
3) Lower back muscles – Extensors & quadratus lumborum
4) Psoas muscle – connects your torso and your legs
.

When we do everyday movements, our core muscles contract in order to help support our spine. Our core plays a role in both stabilizing and resisting movement.
⠀⠀
So what are some of the best ab exercises to perform to actually work your core & not place so much stress on your lower back?

1) Modified curl up – On your back, you are doing a 1/2 crunch. You are only lifting up your neck and head, not your entire body. This will avoid repetitive flexion of your lumbar spine.
2) Stir the pot – Planking on the stability ball with added movement in your arms.
3) Side plank – Great stabilizing exercise to work your obliques
4) Bird dog – Another stabilizing focused exercise to strengthen and stiffen the core.

It’s very important to focus on strengthening the core while keeping the spine neutral in order to minimize injury to the low back. All of the exercise above work to stabilize the core & resist movement which is ideal when working your core!
 Instead of stretching your lower back when you have pain, try stretching the muscles around your hips (hamstrings, hip flexors). Tip – It’s important to know that the discs in our back are very sensitive in the morning as they have extra fluid in them at this time, so it is crucial to avoid bending forward first thing in the morning!