Neutral Spine Focus:

According to studies by the American Council on Exercise (ACE), maintaining a neutral spine during exercises is crucial for preventing unnecessary strain on the back.

Beginner core exercises emphasize this alignment, promoting a stable foundation for overall back health.

This is an important early strategy for very sensitive lowbacks. As you progress, get stronger, and reduce pain, you can start working in more “fee movement,” which involves spinal flexion and twisting, but ONLY when your tolerance level allows it.

Exclusion of Sit-ups and Crunches:

Research published in the Journal of Orthopaedic & Sports Physical Therapy suggests that traditional exercises like sit-ups and crunches can contribute to increased pressure on the spine.

Our beginner-level core routine omits these movements, offering a safer alternative for individuals seeking relief from chronic back pain.

This is especially important in the early stages of chronic back pain relief. We want to limit the “scab picking” of your injury while at the same time creating safety around movement and strength training. 

Twist-Free Zone:

The National Institute of Neurological Disorders and Stroke highlights the risks associated with twisting movements for individuals with back pain.

Our beginner core stability approach focuses on exercises that avoid twisting and safeguarding your spine while still activating essential core muscles.

Again, this follows the early stages of pain relief. We want to keep the area stable and safe and increase difficulty over time.