Suffering from back pain? You might be thinking about having some bed rest. If so, you are quite justified in doing it. As the main concept among people these days is to opt for rest for a few days to get your bad back cured. Studies however, have proved that movement is the best cure for keeping all the body parts in the right place. There are several core exercises for bad back that all should try.

Benefits of Core Exercises for Back

1. Improves the Functioning of Discs

Proper supply of nutrients to our spinal discs is essential for a healthy back. Exercising allows the spine discs to move properly to get the required amount of fluids. A disc functions just like a sponge, it gets filled with water and squeezes it out. This whole sponging technique delivers nutrients to the back.

2. Reduces Inflammation

Exchanging of fluids is considered the best cure for the inflammation around discs and other soft tissues in the back. In case of not following the exercise routine, you’d have to experience an increased inflammation of tissues.

3. Upgrades Flexibility

Regular exercise for back adds flexibility to the connective fibers of ligaments and tendons. Flexible connected fibers are less likely to get damaged from tearing resulted from stress.

4. Strengthening of Back Muscles

This whole process of exercising tends to strengthen the back muscles that are supposed to support the back. Consequently, you have a better spinal structure without any strain on ligaments, tendons and muscles.

5. Good for Facet Joints

The more you’ll move, the better your facet joints will be lubricated.

Note: Facet joints are synovial joints that require more movement for a better functioning.

Core Exercises for Back Pain

There are numerous mild exercises that are OK to be practiced with a back pain. Here we have enlisted some of the best core exercises for bad back. But all of these must be practiced after getting the opinion of the physician. And stop the exercise immediately if you feel some pain.

Half Lunge/Stretching

  • Stand upright

  • Bring your left leg in front with a bent knee

  • Your other leg should be at the back, with the knee a few inches above the floor

  • Push your right hip forward and feel the stretch on your hip area (lower back).

  • Stay in the same posture for about 20 to 30 secs and then switch to the other leg with the same style.


Pelvic Tilt

  • Lie with your back on the floor.

  • Your knees should be in a bending position.

  • Soles should be touching the floor.

  • Exhale, and slightly move your pelvis upwards.

  • Remain in the same posture for 10 secs, inhale and release. Repeat the same for 5 to 10 times.


Child’s Pose

  • Sit on the yoga mat.

  • Bend forward on the floor in a way that your legs are folded back and arms are in an extended-forward position.

  • Your torso should be resting on the space between your thighs.

  • Your toes should be touching the floor.

  • Stay in the same pose for 30 to 60 secs.



  • Lie on the floor with your back facing the roof.

  • Leave your lower body part in a relaxed way.

  • Press up and lift your upper body with the pressure in your hands.

  • Take your body to the highest, as you can.

  • Hold on for ten secs and repeat.


Knee to Chest

  • Lie flat on your back. Legs should be straight with toes pointing forward.

  • Pull up your right leg with knee in a bent position.

  • Wrap your arms around your knee and pull it towards your chest.

  • Hold on for 20 secs and repeat the same about 3 times for each leg.


Body Squat

  • While you are standing, there should be a hip-distance between your feet.

  • Bend your knees and get into the position, like you are sitting on something.

  • Arms should be extended forward. Hold for a couple of seconds and repeat the same for about 15 times.


Partial Crunches

  • Lie down with your back flat on the floor.

  • Knees should be bent.

  • Keep your feet firmly flat on the floor.

  • Place your hands at the back of your head (or you can simply place your hands with crossed arms on your chest).

  • Tighten up your abdominal muscles.

  • Exhale and lift your shoulders (shoulders must not be lifted with the help of your hands, hands are just for support).

  • Stay up for a sec and then go back to the original position.

  • Repeat the same for about 8 to 12 times.


Lying Hamstring Stretch

  • Lie down on the floor and your back should be straight.

  • Pull up one leg and grab it with your hand to support (this can also be done with a loop of towel across the ball of your feet).

  • Keep straightening your leg till your back feels the stretch.

  • Hold on for a few secs (or count till 10) and then repeat the same with the other leg. (ten times for each leg). Keep on doing these core exercises for bad back would not only relieve your pain, these would bring a positive effect on your overall physique.

Do’s and Don’ts of Exercising for Back Pain

  • Aerobic exercises are considered one of the best core exercises for bad back. These may include—swimming, walking and cycling.

  • Opt for mild exercises. Standing toe touches are good but not if you have a bad back. They tend to overstretch your hamstrings and low back muscles.

  • Exercises should be selected by keeping in view the severity of pain. And that must be decided after consulting your GP.

  • Partial crunches are good for strengthening your back and abdominal muscles.

  • Sit-ups are not for you. It will over-pressurize your lower back and spine discs.

  • Any exercise that involves the lifting of both legs at a time, must not be opted for. One leg lifted and one lying flat on the floor is ok.

  • You can lift weights if you want to (lighter ones). But that too should be done after consulting your GP. As excessive weight lifting, may worsen your back condition.

  • Try some Pilates moves. Pilates is a strength workout that involves stretching and other abdominal exercises. But that too must be followed under expert’s supervision.


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