Advertisement
Building core muscles will keep your spine healthy and strong
Your spinal system includes muscles along with the bones, discs, joints and ligaments in your trunk and abdominal area, together known as your core. Your back muscles are involved in every move you make. This complex system helps your body twist, turn, bend, extend and supports your spine with daily activities.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
“Weakness, imbalance or tightness in the muscles that support the spine can make it more challenging to support the spine during daily activities,” says physical therapist and orthopaedic clinical specialist Ian Stephens.
At some point, 90% of adults have an episode of back pain that lasts at least a few days and interferes with activities. The majority of adults recover fully with no long term issues. Performing the right types of core strengthening exercises can reduce the risk of recurrent low back pain.
“There are a number of ways to strengthen the core,” Dr. Stephens says. “The exercise you choose will depend on how you are currently feeling and your overall fitness level. Be sure to discuss any exercise program with your doctor first. Physical therapists are experts in treating lower back pain and can help you develop an exercise program that is appropriate to your unique needs.”
The following exercises are for all levels and help build core muscles to protect your spine and prevent back pain.
Pool walking is a low-impact way to build core muscles. As you move, the core works against the force of the water. “This is gentle on extremities such as knees, hips, ankles and feet,” Dr. Stephens says.
Advertisement
Exercise videos or classes will help you understand how to use an exercise ball appropriately, and they’re easy to find online. These exercises are deceptively simple, he adds, and with practice you can increase intensity gradually.
A popular core booster is the side plank. To do it, lie on your right side with your right hand on the ground. Beginners should use your elbow. Lift yourself up to form a plank with your right arm straight and left arm at your side. Hold the position, then repeat. Be sure to keep your body in a straight line while tightening the abs and posterior.
Disciplines like tai chi, yoga and Pilates help target core muscles. Sign up for or subscribe to an online or in-person exercise class. Dr. Stephens notes that tai chi is low impact and ideal for people with a history of musculoskeletal problems. Choose relaxation yoga for lower impact. Pilates is centered around building core strength and improving posture.
“No matter what you do, the key is to find an activity appropriate for your body — one that you’ll enjoy and stick with so you can continue to build a strong, healthy back,” he says.
Advertisement
Learn more about our editorial process.
Advertisement
Successful weight loss takes a long-term commitment to healthy living — create a healthy lifestyle you can keep up
While one focuses on stretching through movement, the other requires holding poses for 30 to 90 seconds — both can have a place in your fitness routine
With patience, planning and a little sweat, you can join the worldwide club of runners
Mold and bacteria in your reusable water bottle can cause health issues like infections, respiratory issues and allergic reactions
Sitting in the dry heat may help reduce stress, improve heart health and relieve pain
Primal movement exercises are based on moves our ancestors used in daily life, like lunging, twisting and bending
Factors like temperature, energy levels and sleep quality play a role in determining whether working out in the morning or evening is best for you
Creatine does cause some side effects, but hair loss probably isn’t one of them
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims