Best Core Exercises for Lower Back Pain (Chronic Lower Back Pain)

Lower back pain is a major health issue in Western countries and is associated with increasing medical expenditure, work absence, and is the most common musculoskeletal condition. Core stabilization exercises can be effective in reducing lower back pain (Read more).

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Who it is for	People with long-standing (chronic) low back pain
Key idea	Gradually building trunk and hip strength and confidence to move
How often	3 to 4 times a week
Typical improvement	Noticeable change in 6 to 12 weeks

A reduction in core strength can lead to lumbar instability (Read more), and lumbar instability also reduces the flexibility of the lumbar spine (Read more). Chronic lower back patients restrict their trunk movement to reduce the pain in the lumbosacral area, however, this only further reduces core strength and increases lumbar instability, resulting in low back pain (Read more).

Core stabilization exercises can be effective in reducing lower back pain (Read more), but not necessary in the acute lower back pain. It is important to know if you experience a short episode of lower back pain, this routine might not be suitable for you.

Core strengthening exercises are considered the most effective treatment for functional gain including walking. This is because the deep trunk muscles are active when walking, suggesting that strengthening these muscles can help with completing activities of daily living (Read More).

In this video, I show you a series of core exercises that you can try at home, without any types of equipment. This routine can be done daily, and depend on individual you may progress the exercises gradually.

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Our Approach

Dublin Sports Injury Clinic is a physiotherapy clinic based at 56 Fitzwilliam Square, Dublin 2. We have a high volume of patients who are treated with low back pain. Initially, our treatment will be focusing on helping our patients to get pain free as quickly as possible. We educate our patients to understand the cause of their back pain and how they can stay pain-free. Our treatment and rehabilitation exercises will be customized for every patient and we show them the correct techniques and progression.

Next step 

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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. You can contact us if you would like to book an appointment or get some advice from our therapist.

Seek urgent medical care if: you have numbness around the groin or saddle area, new bladder or bowel problems, or rapidly worsening leg weakness.

Frequently asked questions

Which core exercise is best for back pain?

There is no single best exercise. Pilates, strength training and general exercise all help; the best one is the one you will do consistently.

Should I brace my core all day?

No. Constant bracing can increase stiffness. The goal is strength and relaxed, confident movement.

Is some pain during exercise okay?

Yes, mild discomfort that settles within 24 hours is acceptable.

References

1. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9:CD009790.
2. Owen PJ, et al. Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis. Br J Sports Med. 2020;54(21):1279-1287.
3. Saragiotto BT, et al. Motor control exercise for chronic non-specific low-back pain. Cochrane Database Syst Rev. 2016;(1):CD012004.