4 core exercises for low back pain relief
Your back doesn’t need more random exercises it needs the right starting point.
If you’ve been avoiding bending over, picking up your kids, getting back in the gym, or even taking a long walk because your low back keeps flaring up, you’re not alone.
When pain is present, jumping straight into high-intensity core workouts often makes things worse. That’s why I start many people with core isometrics. They help rebuild confidence, improve trunk stability, and let you load your body without constantly provoking symptoms.
In this video, I’m demonstrating four of my favorite entry-point exercises:
• Hip Flexor Isometric
• Side Plank with Clam
• Bear Plank
• Traditional Plank
They’re simple. They’re not flashy. But they’re often exactly what your back needs before moving on to more challenging exercises.
If you’re tired of guessing which exercises to do, visit the link in my bio or head to Movement Mentor for evidence-based programs and coaching designed to keep active adults moving despite minor aches and pains.
#LowBackPain #CoreStrength #BackPainExercises #MovementCoach #healthyaging
✅ @movement__mentor provides movement and training guidance for active adults starting to notice new aches and pains who still want to keep doing what they love. Informed by my background as a physical therapist and strength coach. Content is for general education only and is not a substitute for medical advice or physical therapy.
When dealing with low back pain, it's vital to start with exercises that don't exacerbate symptoms but instead promote gentle strengthening and stability. Core isometrics, like the Hip Flexor Isometric and Side Plank with Clam, are fantastic because they engage your muscles without active movement that might provoke pain. In my experience, many people jump straight into intense core workouts, only to worsen their discomfort. The key is patience and consistency with these foundational exercises. The Bear Plank and Traditional Plank build endurance and support for the spine by reinforcing the muscles around your trunk. I personally found that performing these isometric exercises daily, starting with short holds and gradually increasing duration, helped me regain mobility and reduced my flare-ups. Combining them with mindful breathing and proper posture further enhanced the benefits. Moreover, incorporating these exercises into your routine can ease the transition to more dynamic workouts later on. Always listen to your body—start slow and avoid pushing through pain. Remember, the goal is to rebuild confidence in your movement safely. If you're managing low back pain, these "boring" exercises are exactly what your back needs first. They might not look flashy, but by focusing on stability and control, you set a solid foundation for long-term relief and better function. Sharing these methods with friends or family dealing with back pain can also be incredibly helpful.