Baby Got Back: Low Back and Core Exercises

Low back pain got you feeling down? Try these three moves to strengthen your low back and core.

When I was 17, I threw my back out playing volleyball.

The whole thing was really silly. It was a silly way to throw my back out. And it was for a silly reason.

Essentially, when hitting a ball I overexerted myself and put unnecessary strain on my back. It happened because I wasn’t very strong. At least not physically, anyway.

You see, 17-year-old Les liked working out in the form of playing volleyball and doing cardio (who was I?). But strength training? That just didn’t happen. Ever. It wasn’t because I was afraid of being bulky, it was because I just didn’t understand how important it was, or how to go about it the right way.

I didn’t understand that if I had a strong core, I would have been able to engage my muscles and could have protected my back. I didn’t understand that if I had actual upper body strength and power, I wouldn’t have needed to swing with all my might. I didn’t understand how important being strong was for my overall health and athleticism.

Thankfully, I know now. And let’s just say 28-year-old Les is way stronger, faster and more athletic than 17-year-old Les. You live and you learn, right? 🏋🏾‍♀️

My low back still gets a little sensitive at times and gets really angry when I spend too much time sitting. But by focusing on my core strength and lower body mobility, I’ve come a longggggg way, and wanted to share some of my favorite moves with you! Please note, that these exercises are not intended to take the place of medical advice. If you do have a severe injury, it’s always best to speak with your doctor before trying anything new.

The Workout

This sequence has three simple moves to strengthen your core and back. Often times, weak abdominal muscles cause the back muscles to overcompensate in everyday movement, leading to lower back pain. If you can strengthen all 360-degrees of your core muscles, it can go a long way. All you need to complete these moves is a stability ball.

Complete Four Rounds of the Following Moves

12 Prone Super(wo)man RowBegin on the ground in a prone (face-down) position, with your legs and arms stretched out. Squeeze your glutes as you raise your arms and legs up, then squeeze your shoulder blades together as you draw your elbows to the side of your body to perform a row. Extend your arms, lower your arms and legs to the ground, and repeat.

12 Stability Ball Scorpions
Begin in a straight-arm plank position with your feet on a stability ball. Embrace your core and keep your hips steady as you raise one foot off the ball, and cross your leg in front of your body, tapping your foot down on the ground. Return to the plank position on the ball and repeat on the other side.

12 Stability Ball Bird Dog (6 Per Side)Begin in a prone position with the stability ball right under your hips. Extend your right hand in front of you as you raise your left leg behind you. Slowly lower down, and repeat on the other side. 

While performing all of these moves, it is important to make sure you keep your core braced, and your tailbone tucked under to avoid putting extra strain on your back. Here’s the video:

Pin it For Later

Your Turn:

• Have you experienced low back pain?
• Have you had positive results from strength training?