Back pain is a common ailment that affects millions of people worldwide. It can be caused by a variety of factors, such as poor posture, lack of exercise, injury, or underlying medical conditions. While there are several treatment options available, having a strong core and doing core workouts is an effective way to alleviate and prevent back pain.

What is core strength?

A Man Flexing His Abs
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Your core muscles are located in the midsection of your body and include your abdominal muscles, lower back muscles, and pelvic floor muscles. These muscles work together to provide support and stability to your spine and pelvis. Core strength refers to the ability of these muscles to contract and maintain stability during movement.

How does core strength help in back pain relief?

A Man Doing Core Workouts
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A strong core can help alleviate back pain by providing stability and support to the spine. When the core muscles are weak, the spine is less stable, and the surrounding muscles have to work harder to compensate, which can lead to strain and pain. A strong core helps distribute the weight and pressure evenly throughout the body, reducing the strain on the back muscles. Additionally, a strong core helps improve posture, which can also relieve back pain.

See Also: Everything You Want to Know About The Pain In Your Lower Back

Best core workouts for relieving back pain:


Planks are an excellent core workout that targets the entire midsection of the body. Start by getting into a push-up position with your arms straight and your body in a straight line. Hold the position for as long as you can. Planks help strengthen the muscles in the abdomen and lower back, which are crucial for supporting the spine.

Side Planks

Side planks target the obliques, which are located on the sides of the torso. Lie on your side with your legs extended and your elbow directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold the position for as long as you can, then switch sides. Side planks help strengthen the muscles that support the spine and improve stability.

Bird Dogs

Bird dogs target the lower back and abdominal muscles. Start on your hands and knees, with your hands directly beneath your shoulders and your knees directly beneath your hips. Extend your right arm and left leg out straight, then bring them back in and repeat with the opposite arm and leg. Bird dogs help improve spinal stability and posture.


Bridges target the lower back, glutes, and hamstrings. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold the position for a few seconds, then lower your hips back down. Bridges help strengthen the muscles in the lower back and glutes, which support the spine.


Superman targets the lower back muscles. Lie face down on the ground with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the ground at the same time, then lower them back down. Superman helps improve spinal stability and posture.

Other exercises that can help improve core strength and alleviate back pain include planks with leg lifts, and side planks with hip dips, deadlifts, and lunges.

See Also: Plank Challenge for Core Strength

Tips for effective core workouts for back pain relief:

To get the most out of your core workouts and prevent injury, it is essential to use proper form and technique. Here are some tips to keep in mind:

  • Start slow: If you are new to core workouts, start with easier exercises and gradually increase the intensity.
  • Engage your core: During each exercise, engage your core muscles by drawing your belly button towards your spine. This will help activate the right muscles and protect your back.
  • Breathe: Remember to breathe throughout each exercise. Inhale through your nose, and exhale through your mouth.
  • Maintain proper alignment: Keep your head, neck, and spine in a neutral position, and avoid arching your back or rounding your shoulders.
  • Use proper equipment: Use a mat or other padded surface to protect your back, and wear comfortable clothing that allows for a full range of motion.

See Also: Building a Strong Core is Your Best Defense Against Pain In Your Lower Back


In conclusion, having a strong core is essential for alleviating and preventing back pain. Strong core muscles provide stability and support to the spine, reducing strain on the back muscles. Core workouts such as planks, side planks, bird dogs, bridges, and superman can help improve core strength and alleviate back pain. Remember to use proper form and technique during each exercise and start slow if you are new to core workouts. By incorporating these workouts into your fitness routine, you can achieve a strong core and enjoy a healthier, pain-free back.