Standing Core Exercise for People Suffering from Back Pain

You are not alone if you have ever suffered from lower back discomfort. The National Center for Health Statistics (NCHS) found that 39% of U.S. people have back pain every year in their 2019 poll. How you lie down, get up, walk, or even work out can all have a role.

The last thing you want to do when coping with the painful and often crippling agony of back pain is move, and we appreciate that. However, it is often the most effective treatment.

“Everything in the body is connected,” says Beth Petrie, MPT, proprietor of BPT Physical Therapy in Moorestown, New Jersey, and a contributor to LIVESTRONG.com. If you suffer from back discomfort, you may find relief by strengthening and releasing the muscles in your hips and legs.

Petrie, an expert in rehabilitating the sacroiliac joints (the ones connecting the Pelvis and the lower spine), suggests a 10-minute core workout like the one below to alleviate back discomfort. In addition, doing exercises like aerobics, stretching, and strength training twice or three times a week helps reduce the likelihood of developing back pain in the first place.

How to Perform This Exercise

Whenever you have lower back discomfort, you can benefit from the sequence of mobility and core strength exercises shown below. Strength training should consist of three sets of sixty seconds each. Complete two 60-second sets of mobility drills. You only need a little of your body weight to do each exercise.

This exercise routine should take around 10 minutes to complete, though you should go at a comfortable rate. If it hurts, you should stop.

1. Slumping Pelvis

1. Distance your feet to hip-width. It would be best to rest your right hand on the front of your hip bones and your left hand on your lower back.
2. Start by bracing your abs.
3. Tilt your Pelvis forward and pull your chest in.
4. Just pause for a second or two.
5. Put in an about-face and go back to neutral.
6. Do this again in 60 seconds.

Tip

This is a wall workout, so you may also do it there. Lean up against the wall, knees bent slightly. Place a heavy object behind your back. For only a second or two, then go back to the center.

2. Lateral Leg Raise into a Squat

1. Keep your feet shoulder-width apart and your back straight. Keep your weight distributed evenly between your feet and your abdominal muscles engaged.
2. Lower yourself into a quarter squat by clasping your hands in front of your chest, bending your knees, and pushing your hips back.
3. To stand up again, do the opposite and drive through your heels.
4. Contract your glutes and extend your right leg behind you.
5. Resuming your quarter squat position, lower your right leg.
6. To stand up again, do the opposite and drive through your heels.
7. Lift your left leg out to the side while squeezing your glutes.
8. Resuming your quarter squat position, lower your left leg.
9. For the next minute, alternate sides.

Tip

If you notice discomfort in your lower back, break up the squat and leg lift into two different workouts.

3. A Twisted Reverse Lunge

1. Keep your feet hip-width apart, and toes pointed ahead, and stand up straight.
2. To do this squat, swing your right leg behind you while bending your left knee and squatting down. Stand with a tall posture.
3. When your left knee reaches a 90-degree angle, and your left thigh is parallel to the floor, you have reached the end position.
4. Make a left turn, then a right turn with your torso.
5. While standing on your right leg, squeeze your glutes and press your left heel into the floor to rise to a standing posture.
6. Lunge for 60 seconds, switching the legs you use.

Tip

This exercise’s twists should be treated with great care. It would be best if you twisted from the upper back. If you feel pain, reduce your twisting and stick to regular reverse lunges (or quit the activity altogether).

4. Woodchuck

1. Distance your feet to hip-width.
2. Raise your right arm at shoulder height.
3. Put your left arm over your body, elbow facing inward.
4. Bring your right hand down to meet your left knee by driving your left knee upward. While doing so, shift your weight to your left side.
5. It’s time to go back to square one.
6. After 30 seconds, flip sides and do the same thing on the opposite side.

Tip

Keep your legs still and make the woodchop motion with your arm if you lack the balance to stand on one foot; either way, be careful not to over-twist your upper body while you chop.

5. Windmill

1. Separate your feet to a distance of about shoulder-width.
2. Your right foot should be pointed out at a 45-degree angle.
3. Please don’t raise your hands over your head; keep them at your sides.
4. Core tight, hips pushed to the left. The right arm slipped down the right leg.
5. Keep your right leg completely straight; bend just your left knee to descend.
6. As your right arm lowers, your left arm should raise; as it does, your sight should go to the rising left arm.
7. Keep lowering yourself until your right arm reaches your right ankle, taking care not to stress your lead leg or bend your back. Your right hamstring should begin to feel a stretch.
8. As soon as you have sunk as deep as you can, press your glutes to come back up.
9. After 30 seconds, flip sides and do the same thing on the opposite side.

6. The Liberty Statue

• Put your hands on your hips and stand with your feet together, right arm above your head.
• Press your left foot firmly into the floor and bring your knee to your chest.
• Press your right foot into the floor and bring your right knee to your chest; repeat on the other leg.
• Keep alternating your knees for the next minute as if you were marching in place.

Tip

Your equilibrium and abdominal muscles will be put to the test by this activity. Keep your hands on your hips and march in place to make this workout more manageable.

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