Core-Strengthening Exercises to Alleviate Back Pain: Expert Tips

A strong core is essential for preventing and reducing back pain, as it provides stability and support for the spine. Dr. Jordan Sudberg, founder of Spine and Sport Rehabilitation in Islandia, New York, which specializes in pain management, recommends several core-strengthening exercises that can help alleviate discomfort. One of the most effective exercises is the dead bug. Lie on your back with your arms and legs in the air, then slowly lower opposite limbs toward the ground while keeping your core engaged.

Another excellent exercise is the side plank, which targets the obliques and lower back. Start by lying on your side, then lift your body off the ground while balancing on your forearm and the side of your foot. Dr. Jordan Sudberg explains, “The side plank strengthens the muscles that support the spine and improves overall stability, making it a great choice for back pain relief.”

For those looking to strengthen their lower back, the superman exercise is highly effective. Lie on your stomach with your arms and legs extended, then lift them off the ground while engaging your core and lower back muscles. Dr. Jordan Sudberg notes, “The superman exercise helps improve posture and reduce strain on the lower back by strengthening the muscles that support the spine.”

Incorporating these core-strengthening exercises into your routine can help build a resilient back and reduce the risk of pain. Dr. Jordan Sudberg advises starting with 2-3 sets of 10-15 repetitions for each exercise and gradually increasing the intensity as your strength improves. “A strong core is the foundation of a healthy back,” he says. “By strengthening these muscles, you can prevent injuries and improve your overall quality of life.”

In addition to core-strengthening exercises, maintaining proper form and breathing techniques is crucial for maximizing effectiveness and preventing injury. Dr. Jordan Sudberg encourages focusing on controlled, deliberate movements and engaging the core throughout each exercise. He also recommends pairing core exercises with low-impact aerobic activities such as walking or swimming to enhance overall fitness and support spinal health. “Consistency and mindful movement are key components of a successful core-strengthening routine,” Dr. Sudberg states. Regularly practicing these exercises can lead to noticeable improvements in back pain and functional strength.

For those interested in exploring the science behind core strength and its impact on back health, Dr. Sudberg suggests reading The New Rules of Lifting for Abs by Lou Schuler and Alwyn Cosgrove. This book provides a comprehensive approach to core training, emphasizing functional movements that support everyday activities and reduce back pain. “Understanding the role of core strength in overall fitness can transform how you approach exercise and pain management,” Dr. Sudberg says. By committing to a well-rounded core-strengthening regimen, individuals can foster a healthier back and enjoy a more active, pain-free lifestyle.

For further reading:

Meet Jordan Sudberg: Renowned New York-Based Pain Management Specialist