Imagine this – you wake up one morning, ready to start your day, but as you move to get out of bed, a sharp twinge of pain shoots through your lower back, causing you to pause and grimace. Unfortunately, this scenario is all too familiar for many people around the world who experience lower back pain. Whether it’s due to a sedentary lifestyle, poor posture, or previous injuries, lower back pain can significantly impact daily activities and overall well-being¹.
However, there is no need to endure the discomfort – core stability exercises stand out as an effective back pain treatment², offering a path to alleviate lower back pain effectively. Let’s delve into how these exercises work and explore their benefits in detail.
Disclaimer: If you are experiencing acute back pain due to a recent injury, it is advisable to consult with a healthcare professional. In cases of acute injury, a period of rest may be necessary before beginning any exercise programme, including core stability exercises. It is crucial to receive proper diagnosis and guidance to ensure that exercises are appropriate for your condition and do not exacerbate the injury.
1. Muscle Activation
Core stability exercises focus on activating and strengthening specific muscles crucial for supporting the lower back. Two primary muscles targeted are the transverse abdominis, which acts as a natural corset around the abdomen, and the multifidus muscles, which stabilise the spine. When these muscles are weak or inactive, it can lead to poor posture, increased strain on the lower back, and heightened susceptibility to injuries.
With exercises like planks, bird-dogs, and pelvic tilts, these muscles can be engaged effectively. For instance, a plank requires maintaining a straight line from head to heels while supporting your body weight on your forearms and toes. This position strengthens not just the core muscles but also the muscles along the spine, promoting stability and reducing strain on the lower back.
2. Improved Posture
Poor posture, such as slouching or arching the back excessively, can lead to muscle imbalances and increased pressure on spinal discs, contributing to lower back pain. By strengthening the core through back pain physiotherapy, you can maintain a more neutral spine position, alleviating undue stress on the lower back muscles and structures2.
Exercises like the bridge pose and abdominal crunches can help improve posture by targeting the core muscles and promoting better alignment. The bridge pose involves lying on your back with your knees bent and your hips lifted off the ground, all while engaging the glutes and core muscles to maintain the position. Abdominal crunches, when performed correctly with a focus on engaging the core muscles, can also contribute to better spinal alignment and reduced strain on the lower back.
3. Reduced Risk of Injury
Strong core muscles not only support the spine but also improve overall balance and coordination. This is crucial for reducing the risk of falls and injuries, especially in activities involving bending, lifting, or sudden movements that can strain the lower back. Enhancing stability and control will help you move more efficiently and safely, lowering the likelihood of actions that may exacerbate existing lower back issues2.
Dynamic core exercises like Russian twists, leg raises, and mountain climbers not only engage core muscles but also challenge balance and coordination. Russian twists involve rotating the torso while balancing on the sit bones, engaging the oblique muscles and promoting spinal stability. Leg raises target the lower abdominal muscles, essential for pelvic stability and lower back support. Mountain climbers combine core engagement with cardiovascular benefits, enhancing overall fitness while supporting a stable core³.
4. Core Exercises at Home
Many back pain therapy exercises can be done at home with minimal equipment, ensuring accessibility for individuals seeking relief from lower back pain. Simple exercises like pelvic tilts, where you lie on your back with knees bent and gently tilt your pelvis to engage the core, can be done anywhere. Planks, mentioned earlier, require only floor space and can be modified based on fitness levels by gradually increasing the duration to enhance strength progressively.
If you have stability balls or resistance bands, exercises like ball crunches or band rotations can add variety and challenge to core workouts. Ball crunches are performed by sitting on a stability ball with feet flat on the floor, knees bent at 90 degrees, hands lightly behind ears, then curling the upper body forward to lift shoulder blades off the ball while engaging core muscles, before lowering back down with control. Band rotations involve standing with feet shoulder-width apart, holding a resistance band or cable attachment with both hands at chest height, then rotating your torso to one side while keeping hips stable, before returning to the starting position and repeating on the other side to target obliques and rotational stability.
At The Movement Laboratory, we understand the importance of targeted exercises and personalised care in managing musculoskeletal conditions like lower back pain. Our team of experienced physiotherapists specialises in designing tailored exercise programmes to address your specific needs and goals, ensuring a comprehensive approach to your physiotherapy rehabilitation journey.
Contact us today to know more!
References
- Shipton, E. A. (2018). Physical Therapy Approaches in the Treatment of Low Back Pain. Pain and Therapy, 7(2), 127-137. https://doi.org/10.1007/s40122-018-0105-x
- Gordon, R., & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare, 4(2). https://doi.org/10.3390/healthcare4020022
- Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science, 27(6), 1791-1794. https://doi.org/10.1589/jpts.27.1791