Exercises that Strengthen the Core and Help with Back Pain

Exercises that strengthen the core and improve posture can help alleviate back pain. Here are some exercises that you can try:

1. Plank: Begin in a push-up position with your elbows bent at 90 degrees and forearms resting on the ground. Keep your back straight and your abdominal muscles engaged. Hold this position for 30 seconds to 1 minute.
2. Bridge: Lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips up off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds before lowering your hips back down.
3. Superman: Lie on your stomach with your arms and legs extended. Lift your arms, legs, and chest off the ground simultaneously, then hold this position for a few seconds before lowering back down.
4. Bird Dog: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Slowly extend your right arm forward and your left leg backward, then return to the starting position. Repeat on the other side.
5. Side Plank: Lie on your side with your forearm resting on the ground and your elbow directly under your shoulder. Lift your hips up off the ground until your body forms a straight line from your shoulders to your ankles. Hold this position for 30 seconds to 1 minute, then repeat on the other side.

It’s important to talk to your doctor or a physical therapist before starting any new exercise routine, especially if you have back pain or a history of back problems. They can help you develop a safe and effective exercise plan.