Why the Core Matters for Lower Back Pain
In today’s society it is thought that approximately 25% (that’s 1 in 4) adults suffer with some kind of chronic pain. Lower back pain is one of the most common musculoskeletal problems people experience. Long hours sitting at desks, reduced physical activity, and poor movement patterns can all place extra stress on the spine.
One of the most overlooked contributors to lower back discomfort is insufficient core strength and stability in conjunction with weak glutes and overly tight hip flexors.
In this blog we will focus on 5 exercises that can strengthen and stabilize the core leading to a balanced pelvis.
But before we dive in we need to understand your core is more than just your abdominal muscles (six pack). It includes a group of muscles that work together to stabilize the spine and pelvis, including:
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- Deep abdominal muscles
- Obliques
- Lower back muscles
- Glutes
- The diaphragm and pelvic floor
When these muscles are strong and coordinated, they act like a natural support system for your spine, helping distribute forces and reduce strain on the lower back.
When they are weak or poorly coordinated, the lower back often ends up doing more work than it should — which can contribute to pain and irritation.
The good news is that targeted core training can make a significant difference.
Leading core experts such as Dr. Stuart McGill (McGill Big 3) and Paul Chek have developed their own philosophies and methods around lower back pain through core strengthening exercises and holistic approaches. Both of these methods have seen great success and I highly recommend digging into their work further if you have a deeper interest.
My work as a Personal Trainer in Vancouver with my clients suffering with lower back pain has seen a lot of success following their methods and this blog includes exercises highly suggested by both.
1. Dead Bug
Why it helps:
The dead bug teaches your core to stabilize your spine while your arms and legs move — an essential skill for everyday activities.
How to do it:
- Lie on your back with your arms and legs raised.
- Keep your lower back gently pressed into the floor.
- Slowly lower the opposite arm and leg toward the floor.
- Return to the starting position and switch sides
2–3 sets of 8–10 reps per side.
2. Bird Dog
Why it helps:
This exercise strengthens the muscles that support the spine while encouraging proper alignment and balance.
How to do it:
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- Start on your hands and knees.
- Extend one arm and the opposite leg.
- Keep your hips and torso stable.
- Hold briefly before returning and switching sides.
Recommended:
2–3 sets of 6–8 slow reps per side.
3. Side Plank
Why it helps:
Side planks strengthen the obliques and lateral stabilizers of the spine, which are often undertrained but essential for protecting the lower back.
How to do it:
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- Lie on your side with your elbow under your shoulder.
- Lift your hips to create a straight line from head to feet.
- Keep your core engaged and avoid letting your hips drop.
Recommended:
2–3 sets of 20–40 seconds per side.
4. Glute Bridge
Why it helps:
Strong glutes help reduce strain on the lower back by assisting with hip extension and pelvic stability.
How to do it:
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- Lie on your back with knees bent and feet flat on the floor.
- Press through your heels and lift your hips.
- Squeeze your glutes at the top.
- Lower slowly.
Recommended:
2–3 sets of 10–12 reps.
5. Pallof Press
Why it helps:
This exercise builds anti-rotation strength, helping your core resist unwanted movement that can stress the spine.
How to do it:
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- Stand sideways to a cable or resistance band.
- Hold the handle at chest height.
- Press the handle straight out in front of you while resisting rotation.
Recommended:
2–3 sets of 8–10 reps per side.
One bonus exercise for the beginners out their with limited strength;
*6*. Modified Curl-Up
Why it helps:
The modified curl-up strengthens the abdominal muscles while keeping the spine in a neutral position. Unlike traditional sit-ups, it minimizes stress on the lower back while helping improve core stability.
How to do it:
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- Lie on your back with one knee bent and the other leg straight.
- Place your hands under the natural arch of your lower back.
- Brace your core and gently lift your head and shoulders a few centimeters off the floor while keeping your lower back neutral.
- Hold briefly before lowering back down.
Recommended:
2–3 sets of 6–10 controlled reps, holding each rep for about 5 seconds.
Consistency Matters More Than Intensity
Many people think they need intense workouts to improve their core. In reality, consistent, controlled exercises performed well tend to produce the best results for spinal health.
Even just 10 minutes a few times per week can help improve stability and reduce unnecessary strain on the lower back.
Final Thoughts
Lower back pain can have many contributing factors, but improving core strength and coordination is one of the most effective ways to support the spine.
By training the muscles that stabilize your torso, you can help your body move more efficiently, reduce stress on the lower back, and build greater resilience over time.
If you regularly experience lower back discomfort, starting with simple exercises like the ones above can be an excellent step toward moving and feeling better.
Click here to get started training with me today!
Learn more about the McGill Big 3
Learn more about Paul Chek
This is so helpful – thank you!
Glad you found it useful! Thanks for the nice feedback