5 Core-Strengthening Exercises to Help Prevent Back Pain: A Step-by-Step Guide

Back pain is a common complaint among people of all ages and can be caused by a variety of factors. One major contributor to back pain is a weak core. Your core muscles play a crucial role in supporting your spine, and a weak core can lead to poor posture, muscle imbalances, and increased stress on your back muscles. Luckily, there are many exercises you can do to strengthen your core and help prevent back pain.


  1. elderly woman Planking to help strengthen core stability for low back pain

The plank is a classic core exercise that targets multiple muscle groups, including your abdominals, lower back, and glutes. To perform a plank, start in a push-up position with your hands shoulder-width apart and your feet together. Engage your core and hold your body in a straight line from your head to your heels for 30-60 seconds.


  1. Woman planking to help increase core strength and stability
    Side plank

The side plank targets your obliques, the muscles on the sides of your abdominals. To perform a side plank, lie on your side with your forearm on the ground and your elbow under your shoulder. Lift your hips off the ground and hold for 30-60 seconds. Repeat on the other side.


  1. Bird Dog exercise by man strengthening his core for lower back pain
    Bird dog

The bird dog exercise targets your lower back muscles and improves your balance and stability. Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend your right arm and left leg straight out in front of you, keeping your hips level. Hold for a few seconds and then return to the starting position. Repeat on the other side.

  1. Glute Bridge exercise demonstrated by a woman who is trying to increase core strength to lessen lower back pain
    Glute bridge

The glute bridge strengthens your glutes and lower back muscles. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes and engaging your core. Hold for a few seconds and then lower your hips back to the ground.


  1. Dead Bug Exercise for lower back pain demonstration of how to increase core strength
    Dead Bug

The dead bug exercise targets your deep core muscles and improves your coordination and stability. Lie on your back with your arms extended straight up toward the ceiling and your legs bent at a 90-degree angle. Lower your right arm and left leg toward the ground, keeping your lower back flat on the ground. Return to the starting position and repeat on the other side.


Incorporating these exercises into your workout routine can help strengthen your core and reduce your risk of back pain. Remember to start slowly and gradually increase the intensity and duration of each exercise over time. And if you experience any pain or discomfort, stop the exercise and consult with a healthcare professional.

And remember you can always pair your  Magnetic Back Support with the above exercises to help speed up recovery and stability. 

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