Core Strength Guide: Exercises to Prevent Lower Back Pain

What muscles make up the 'core'?

The core includes the rectus abdominis (abs), obliques (sides), transversus abdominis (deep abs), erector spinae (lower back), and glutes (buttocks).

How does a weak core cause lower back pain?

A weak core fails to support your spine. This forces your lower back muscles to bear extra load during movement, leading to muscle strain and fatigue.

Why are sit-ups bad for back pain?

Traditional sit-ups pull on your hip flexors, which arches the lower back and places high compressive force on lumbar discs, increasing injury risk.

What is the bird-dog exercise?

A safe core exercise done on hands and knees, where you extend the opposite arm and leg simultaneously to build spinal stability.

How long should I hold a plank?

For spine health, holding a clean plank for 30 to 60 seconds with perfect form (core engaged, no hip sag) is sufficient. Long duration holds are unnecessary.

What is a glute bridge?

Lying on your back with knees bent, lifting your hips to align with knees and shoulders, which strengthens the glutes and supports the lower back.

Can stretching help lower back pain?

Yes, stretching tight hamstrings and hip flexors reduces pull forces on the pelvis, relieving lower back tension.

Is walking good for back pain?

Yes, walking is a low-impact exercise that increases blood flow to spinal tissues, relaxes muscles, and gently keeps the core active.

How does sitting affect core muscles?

Prolonged sitting deactivates your glute and abdominal muscles, causing them to weaken (glute amnesia) and tightening your hip flexors.

When should I see a doctor for back pain?

If pain is accompanied by numbness or shooting pain down your legs (sciatica), weakness in feet, or does not improve with rest.

The Importance of Core Strength: Exercises to Prevent Back Pain

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