Build Core Strength with 3 Simple Exercises
Do you experience low back pain?
If so, you’re not alone. As of 2022, 84% of adults report having low back pain at some point in their lifetime (1).
And it makes sense, the back is literally our support system. Pain in this area can indicate an association with stress, often related to one’s security- financial, relational, even safety and survival.
On a physical level lower back pain can be related to digestive issues, kidney problems, and insomnia. And emotionally, it’s connected to anxiety, fear, worry, and being emotionally disconnected.
Any of those sound familiar?
Addressing the root cause is always the wisest and most efficient way to treat an imbalance that is being manifested within the body.
However, that’s not what we’re talking about today #sorrynotsorry.
In this blog we’re going to cover 3 simple exercises that is recommended to improve the core and build resilience and confidence from the inside-out.
So technically we are still addressing low back pain, but not quite in the same manner- more physical than subtle.
But I would be remiss if I did not mention that if the pain is related to more subtle connections, then physical remedies will not provide the desired result.
Address the root to find true healing.
The Benefits of a Strong Core
All that said, strengthen you core is always a good idea. Regardless if you experience low back pain, stress, or none of the above, having a strong core provides many benefits.
Here are some of the benefits of improving your core strength:
Improved posture: A strong core helps to align the spine, and promote better posture which also helps to improve breathing efficiency, allowing you to take deeper, fuller breaths.
Increased stability: Core strength allows you to maintain balance and stability during movements, reducing the risk of falls and injuries.
Improved digestion: A strong core supports the digestive system, promoting better digestion and absorption of nutrients.
Increased energy: A strong core helps to improve circulation and increase energy levels, reducing fatigue and promoting overall well-being.
Photo by April Laugh on Unsplash
Your Core is More Than Just Your Abs
As listed above a strong core provides many benefits. This group of muscles runs deep and are responsible for keeping you upright and balanced- among many other things.
So, I don’t want you to think of your core only as your abs, which is the most superficial layer of muscle in your core. But rather a network of deep muscles that work together to keep you well and strong from the inside, out.
Who is This For?
As previously mentioned, almost everyone can benefit from having a strong core. However these groups of people will experience that greatest benefits:
People with back pain: Strengthening the core muscles can help to reduce lower back pain and prevent future injuries.
Office workers: People who spend long hours sitting at a desk can develop weak core muscles, leading to poor posture and lower back pain.
Pregnant women: Building core strength can help pregnant women to maintain good posture, reduce back pain, and prepare for labor and delivery.
Older adults: Older adults can benefit from building core strength to improve balance, reduce the risk of falls, and maintain independence.
Anyone looking to improve their overall fitness and wellness: Building core strength can enhance overall fitness, improve performance, and increase energy levels.
Evidence-Based Research
When I was in school completing my post-graduate certification in Exercise Science & Lifestyle Management I learned these 3 exercises that have been proven to improve the health of the low back. Even today, I use them with almost every patient I work with in the clinical setting, as well as my own clients.
They’re called McGill’s Big 3. Which is 3 simple exercises that each address a specific part of the core in order to strengthen the complete core canister.
A study was done to compare the effects of McGill’s Big 3 to “conventional physiotherapy” exercises. The results determined that the Big 3 had a greater impact on reducing chronic non-specific low back pain as well as improving functional movement (2).
McGill’s Big 3
This videos walks you through the 3 exercises that Dr. Stuart McGill (of Waterloo University) found to present the greatest benefit in treating low back pain.
Bird Dog: strengthens the abdominals, the entire back and glutes.
Modified Curl-Up: strengthens the abdominals (more superficial) and obliques.
Side Plank: strengthens the obliques, abdominals mid and low-back.
Sample Workout
Often low back pain can occur because the muscles are fatigued and over-used. Since the muscles of the core are used all day, everyday, it’s best to build endurance so that your body is more resilient and better able to sustain the load (your bodyweight) for long periods of time.
The table below outlines a sample beginner routine that will help establish a solid foundation in which you can continue to progress.
Perform each exercise with 1-minute of rest in between. This whole routine can take you roughly 5-minutes to complete.
I recommend you start with a duration that is challenging for you and as you progress, increase the length of the hold.
In Summary…
Core strength is beneficial for a multitude of reasons, regardless of your age or stage of life.
Performing these 3 simple exercises will allow you to build strength and stability which will help to increase resilience and confidence.
There are many variations to these exercises, I recommend that you find ones that feels good for your body and work to progress as strength increases.
As with everything in life, if you want to see results then consistent effort is required. Even if you follow the sample routine provided above and you stick to it, you will see results.
And always remember, you must address the root to find true healing. So if your lower pain- or any pain/imbalance for that matter- is driven by something deeper then I encourage you to work to address that so that you can enjoy life to its fullest.
It may sound intimidating, but it could be as simple as journalling to help you release any stored emotions and energy.
Try it out, you never know what could be waiting on the other side.
References
(1) https://www.uptodate.com/contents/evaluation-of-low-back-pain-in-adults/print#:~:text=It
(2) Ghorbanpour A, Azghani MR, Taghipour M, Salahzadeh Z, Ghaderi F, Oskouei AE. Effects of McGill stabilization exercises and conventional physiotherapy on pain, functional disability and active back range of motion in patients with chronic non-specific low back pain. J Phys Ther Sci . 2018;30(4):481-485. doi:10.1589/jpts.30.481