Core Exercises to prevent lower back pain
McGills Big 3 exercises
The Side Plank
- Step 1: Lie on one side with your legs bent and your upper body propped up on your elbow. Rest your free hand on the opposite shoulder.
- Step 2: Raise your hips from the floor, with only your knee and arm supporting your bodyweight.
- Step 3: Hold the position for 10 seconds, then lower yourself back down. Repeat the same on the other side
The Bird-Dog
- Step 1: Assume an ‘All 4’s’ position (quadruped) with your back in a neutral alignment. Remember a neutral’ position is a very slight arch and not completely flat.
- Step 2: Without allowing any movement to occur at the low back, kick one of your legs backwards while simultaneously raising the opposite side arm until both extremities are fully straightened. A helpful cue to make sure the leg movement doesn’t create an over-arching of your back is to think about kicking the heel of your foot straight back. Making a fist and contracting your arm muscles as you hold it in the extended position can also increase muscle activity of the core (especially of the erector spinae muscles).
- Step 3: Hold each extended pose for 10 seconds before returning back to the original position on all fours.
The Curl Up
- Step 1: Lie on your back with one knee bent and the other straight—keep the painful leg straight if symptoms radiate. Place your hands under your lower back to maintain a slight arch.
- Step 2: Gently lift your head just a few inches off the ground and hold for 10 seconds, keeping your lower back still. Avoid lifting too high to prevent rounding the spine and worsening symptoms.
- Step 3: Return to resting position after 10 seconds.