Core training to prevent lower back pain

Lower back pain is often very frustrating to deal with and treat effectively. Each person is different and what works for one person may not work for you. If you can`t isolate the cause of your pain, you may have already run through many different treatment options with little to no success.

However, what you may not realize is the cause of your lower back pain is weak muscles and poor posture. Even if you`re in good shape, you may have neglected the muscles in and around your back, causing you discomfort and contributing to a poor posture.

Core training can help you isolate those underused muscles and potentially relieve your back pain. Your program should be balanced and as with any exercise, speak to your doctor before you start.

Core programs are often short in duration at the start, such as 10 to 15 minutes long. Design an exercise routine you can stick to on a daily basis. If it`s too long or cumbersome, you may find you`ll have trouble sticking with it.


For the crossover exercise, you`ll need an exercise ball. This exercise will target your hip flexors, obliques and abdominal areas. You start on the ball, with your legs flexed at a 90-degree angle. Lean into an inclined position while you walk your feet outwards and put your hands behind your head.

Using your stomach muscles, bring up your right knee while you turn your trunk and bring your left elbow to your right knee. Lower down to the start position and repeat on your other side.

Pelvic Move

The pelvic squeeze works your pelvic muscles and inner thighs. Start out on a mat, lying on your back. Keep your knees at a 90-degree angle while raising your legs toward the ceiling.

Put the ball in between your knees and squeeze, with your knees inward, for about ten seconds. Release for another ten seconds and then repeat.

Hamstring Curl

The hamstring curl will help strengthen your hamstrings, glutes and hip flexors. Start off on your back. Put your feet on the ball, under your calves and heels. Raise your hips upward and roll the ball in your direction using your hamstrings. Keep your body stable. Roll the ball back out and repeat.


Start off lying on your side, with your legs close together. Your feet should line up with your torso. Open your legs, mimicking a clam shell, while keeping your feet together. Raise your leg to about 45 degrees. Do around 15 to 20 repetitions per leg to work the glutes of both legs.

Single Leg Squats

Stand on a leg while in front of a mirror. You need to keep your head up and your shoulders back while bracing your abdominal muscles. Squat downwards, with your rear back and your knees staying out over the top of your foot. Keep your pelvis level as you go into the squat position, using your free leg to stay supported. Stand up, keeping yourself aligned and work toward completing three sets of ten squats for each leg.

Many core exercises include the use of equipment, such as weights, exercise balls and mats. Review the exercises you want to do so you know what you need to buy.

Sport and fitness stores, including SportsBallShop, carry different types of fitness equipment, so check out their inventory carefully, so you know what you need to buy. With weights, start off lighter, such as two pounds or five pounds, to avoid an injury. If your weights are too heavy, you`re likely to experience muscle pain and cramping.