How a Weak Core Causes Lower Back Pain

Strengthen Your Core, Fix Your Back Pain: 3 Essential Exercises

Lower back pain? Your weak core might be the culprit. Your abdominal muscles act like a natural corset, wrapping around your spine to protect and stabilize it. When they're strong, your back stays supported. When they're weak, pain follows.

The key players: rectus abdominis, obliques, and transversus abdominis (your deep "weight belt" muscle). They all connect into your back's fascia. Strengthen them, and your pain eases.

Exercise #1: Curl Up

How to do it:

1. Lie on your back

2. Place hands under your low back for support

3. Lift shoulder blades off the floor by raising your elbows

4. Hold 10 seconds

5. Repeat 6–10 times

Keep it small and controlled—this isn't a full sit-up.

Exercise #2: Side Plank

Beginner: Push up on your knees, hold 10 seconds, repeat 5–10 times each side.

Advanced: Straighten your legs and push up on your feet (much harder).

Exercise #3: Bird Dog

Beginner: On all fours, extend one arm forward (10 sec), then one leg (10 sec). Repeat 10 cycles.

Advanced: Extend opposite arm and leg at the same time (10 sec each side, 10 cycles).

Pro tip: Do this on carpet, not a bed. Wobbling means it's working.

Start with 5–6 reps, build to 10. Do them consistently, maintain good form, and your back will thank you.

Watch the full video walkthrough with Bob and Brad above.