Exercises To Strengthen Core Muscles To Help Stabilize The Spine

Core Muscles Exercise Thumbnail

Simple tasks like getting out of bed can sometimes be challenging when you have low back problems. It makes it difficult to turn over in bed and rise to a sitting position first thing in the morning. One reason for low back pain when moving in bed upon awakening relates to joint stiffness and muscle tightness that may develop overnight from being relatively less mobile. Sound sleep does wonders to restore energy and health, but at the same time may contribute to early morning low back stiffness and discomfort. That’s why we need core muscle exercises to avoid such.

Back Pain

The pain and stiffness in the low back also relate to resuming the upright position. Equilibrium in each spinal motion segment is needed to work it out properly.  Fluids are squeezed out from the compressed discs when transitioning from non-weight bearing (in bed) to weight-bearing positions like sitting and standing. This depends upon the health status of each segment in the spine, where weaker segments tend to compress more and will result in disc deformation.

Importance Of Core Muscle Exercises For Spinal Stabilization

One integral importance of the core is to support the spine and pelvis. It is also essential to motion when you transfer force from one area to another. A strong core is particularly important for movement because weak or inflexible core muscles can interfere with the proper functioning of your legs and arms. Strong core muscles also provide balance and stability and help prevent falls and injuries.

Getting those cores stronger through core muscle exercises is an important aspect of training; a stabilized core will provide a great foundation for optimal movement for the body. This core connects the lower and upper extremities. The core generates all motions. It is essentially the driving force and base of support for the entire body. A stronger, flexible core will help prevent injuries, increase athletic performance, improve postural imbalances – and help get your abs popping.

Proper coordination deals with the core stability of the key muscles that support the spinal column in its natural curve. This is essential for proper form and mechanics while performing any movement, from walking and standing to advanced sports skills. It is also important for injury prevention during those activities.

Weak Core Muscles Implications

Lower Back Pain

Weak core muscles eventually lead to body movement dysfunction and affect the quality of life. Symptoms of poor core stability include the following:

  • Low-Back Pain

    Core muscles stabilize your trunk and work together to stabilize your spine. One cause of low back pain can be decreased or low core stability. If weakness is present in your core, it can lead to overworking other core muscles and back pain. This can make us more prone to injury with even the simplest movements.

  • Hard To Get Up Or Down

    When you need to use the arms of a chair or need assistance to steady yourself to sit or to push off when standing, your core and legs probably need strengthening. You will no longer need assistance getting up or down when your core muscles are fit.

  • Poor Posture

    Having a good posture is important for a healthy spine. But when your core is weak, this will make you slouch or slump more. With good posture, your head should be directly above your shoulders and the top of your shoulders over the hips. With everything in alignment, there will be less stress on the tissues in your body, and you will be less likely to have pain. Good posture needs conscious effort and should be worked on over time, including core stability.

  • Bad Balance

    A strong core is also important in our gait. Good balance will protect us from falls. When the core is weak, this will affect our balance since core muscles assist in stabilizing the body while balancing. This stability allows us to move in any direction, including uneven terrain. Core muscles even work when we stand in one spot, preventing us from toppling.

  • Can’t Keep Standing For Long Periods

    When you can’t tolerate standing for a long period and would rather avoid long queues, one reason could be that you have a weak core. Our core muscles never stop working, especially when we are active and are integral to upright positions like standing.

Core Muscles Strengthening Exercises

Keeping your core fit and flexible is critical in optimizing a healthy life. Thus, strengthening the core muscles is essential in helping the spine to stabilize. Exercises specifically designed to target the muscles that control segmental stability will benefit your core. Here are some exercises that you can do:

1. Drawing-In Maneuver

Core Strengthening Exercise 1-Drawing Maneuver

Drawing-in maneuver can be done lying down with knees bent. Pull the navel toward the floor, hold for 7-10 seconds, and repeat 10 times. This works up your core muscles.

2. Core Muscle Curl-Ups

Core Strengthening Exercise 2-Curl Ups

Lift the head and shoulder off the ground. This can be done lying down with knees 90 degrees bent. Make sure the spine does not arch or extend.

3. Pelvic Tilts

Core Strengthening Exercise 3-Pelvic Tilts

It can be done seated, standing, or lying down with knees bent. If lying down, try to flatten your back on the ground. If seated or standing, try to flatten your back on the back support of the chair or wall. Hold for 7-10 seconds and repeat 10 times. This strengthens your abdominal muscles.

Please stop if you find any of these exercises difficult or aggravating. Talk to your healthcare provider before attempting new routines to ensure safety and avoid further injuries. This will also provide


To truly strengthen your core muscles and prevent (or minimize) back pain, engaging your core muscles is important even when you’re not exercising. If you sit on the job, get on your feet and take regular breaks. Bend at the knees, not at the waist. Engage your core muscles when you’re lifting things. And in your day-to-day life, remember: posture is key.

10 Easy Movements to a Stronger Core