Reduce Back Pain with Core Strengthening Exercises

Lower back pain is one of the most common complaints we see here at Key Physiotherapy and Rehabilitation Centre. Sometimes, it stems from an injury or underlying condition, like arthritis. Other times, we can trace the pain to postural issues or muscular weakness. Whatever the cause, we almost always incorporate one treatment into our patients’ plans: core exercises for back pain.

The core refers to a group of muscles that wrap around your torso, including the muscles in your lower back, pelvic floor, stomach, and sides. Many people associate the core with six-pack abs, but it’s actually much more important. Your core does all of the following:

• Keeps you balanced and stable
• Helps you perform day-to-day tasks like bending to tie your shoe or looking over your shoulder
• Allows you to fully enjoy a range of recreational activities
• Stabilizes and supports the spine

That last bullet point is why strengthening the core can help manage back pain. A strong, healthy core helps relieve pressure on the spine–thus relieving back pain.

Today, we want to explore some of the best core exercises for back pain. However, scheduling an appointment with one of our Halifax, NS physiotherapists is still essential. We’ll help you find the best exercises for your needs!

Working with a Physiotherapist to Improve Your Core

When you think of core exercises, where does your mind go? Many immediately picture doing endless crunches or sit-ups. In reality, sit-ups aren’t particularly effective at improving overall core strength for back pain and may contribute to making it worse.

This is one reason physiotherapy is a great place to start if you want to strengthen your core, especially if you’re struggling with back pain. Our team has a deep understanding of your body’s musculoskeletal system and can pinpoint specific areas of weakness and impairment to help address your symptoms.

In fact, your first appointment with us will consist of an in-depth assessment to help us understand your needs. Back pain can have various causes, and our goal is to help resolve the underlying reason for your back pain, not just mask the symptoms. For example, an older adult with spinal osteoarthritis will have different needs and starting strength than an athlete who strained their back during a game.

In addition to finding the right core exercises for you, we’ll typically incorporate them into a comprehensive treatment plan that includes acute pain management, functional training, mobility work, and more.

Effective Core Exercises for Managing Back Pain

While it’s important that you schedule an appointment with us before starting any new exercise program, we did want to provide a sneak peek of the types of core exercises you might expect during your session. This can also help you understand the full range of movements your core can do.

Core Activation

• Core activation exercises help you feel your core muscles so you can engage them properly during exercises. While sitting, standing, or lying down, tense up like you’re bracing until you feel the muscles around your muscles engaged.

Glute Bridges

• A glute bridge involves laying on your back with your knees bent toward the ceiling and your feet on the floor. Then, you slowly peel your glutes off the floor–putting your attention on your butt muscles to ensure they are driving the movement (not your lower back or hamstrings).

Dead Bug

• A dead bug also starts with you lying on your back, but this time, your knees are bent with your calves parallel to the floor and your arms extended toward the ceiling. Keeping your core activated with your lower back gently touching the ground, slowly extend your left leg and right arm until they’re parallel to the floor, then repeat on the other side.

As you build core strength, we’ll begin incorporating more challenging exercises like planks. We might also include weight training exercises.

Schedule an Appointment to Learn More

No matter your condition or ability levels, the physiotherapists at Key Physiotherapy and Rehabilitation Centre will help you find the best core exercises for your back pain. Request an appointment today to get started.