Are Core Exercises Good For Lower Back Pain?

Have you ever wondered if the core exercises you’re doing now are actually good for lower back pain?

We are told by our physios, chiro’s, and doctors that we “need a stronger core” but what happens when we do the core training and our lower back still hurts?

Today I want to address the popular question I get asked a lot and that’s…

Are Core Exercises Good For Lower Back Pain?

Why Are Some Core Exercises Bad For Lower Back Pain?

To be honest I think this is an even better question to ask on the topic of core training and lower back pain.

We already know that lower back pain is extremely dynamic so to say that core training alone will fix it is a stretch.

What I don’t like about that claim is that it is made surrounding the idea that a stronger core is what we need.

In most cases, this is not the case (I talk about what we need instead in this weeks full video)

To answer the original question: Each back pained person is different and when it comes to picking the right exercises you have to pick ones that respect their current sensitivity level and threshold of pain.

For example: For some, the dead bug is a great exercise for building endurance in the trunk in a more favorable position. And it works great for a lot of people.

At the same time, this exact exercise could cause a lot of pain for someone who has a sensitivity to flattening their lower back or being in extension.

We are not talking about that much movement here but I would need to respect you as an individual and look for what works best for you.

So when it comes to why some exercises are bad for lower back pain it comes down to the exercises just not being the best fit.

Now, with that being said there are a few core exercises that I think lower back pain sufferers should stay clear of:

Sit-Ups
Hanging Leg Raises
Crunches
Russian Twists

There are variations of these that I can add to the list but this sums them up nicely.

Here is an example of the type of core exercises that are good for lower back pain.

What Core Exercises Are Best For Lower Back Pain?

The core exercises that I will automatically default to are ones that focus on stability, endurance and coordination.

We can zoom in even further and talk about building these elements in a more favorable less aggressive position. I use the term “neutral spine” but essentially it’s getting the body into its more ideal position building strength and being able to maintain that position with an added challenge.

A great example of this would be the paloff press to warrior press.

This is a really challenging core exercise that really pushes the limits on your ability to hold a good position.

Check it out below: