Core Exercises at Home for Back Pain

Core Exercises for Back Pain at Home

For years I worked out at home and I got results, with great endurance and results. Then I started back to physical therapy for my back pain. The first few visits were so painful that I did not know I had back pain.

This quickly brought me to pain management. The pain management program went well but eventually, at the end, the exercises, at least for me, went out the window and were left behind in a messy house. I decided to start out fresh. And I needed to start back to the core workouts to get core strength back. I started with the core exercises again.

Today, almost 6 months later, I have muscle pain all through my core. I work hard to get back into the exercise program and exercise my core and maintain it. Today, even my exercises have started to hurt.

Core exercises for back pain at home

The bulk of pain for a core muscle injury tends to be focused around one or more of the areas involved in the spine’s movement. That’s why so many are back and core muscles.

The back muscles act primarily as stabilisers for the spine, supporting the weight of the spine and the spine’s movement through the entire spine. The mid-back muscles, or core muscles, take on the bulk of that work, and their muscles work through nearly every movement we make through our spine.

The muscles have to stretch to change posture or do other important back strengthening exercises, such as exercises that target the spine’s mid-back muscles and core muscles.

If there is severe pain around one of the joints in the back, the recommended exercises are a few that specifically target that specific area. It’s common that the same area can hurt due to different degrees of soreness, and it’s important to limit lifting and training when that pain occurs, to not irritate the injury further.

Core exercises for back pain at home

Core exercises are a safe bet to help with back pain. If you’re suffering from the kind of neck and spine pain that often comes from a workout, you’re in the best place to try core exercises to get you back on track.

The following core exercises for back pain are well suited to patients with chronic back pain. Most of these exercise variations can be done at home, using exercises that are easy to put on and take off, without interrupting your usual schedule or causing unnecessary strain to your body. The exercises in this section are a great way to start on the path to recovery.

The strength exercise options are the following:

  • Sit-up
  • Squat
  • Neutral spine twist
  • Knee lifts
  • Plank exercises


sit up core exercise

Sit-ups help the body regain lost strength in the spine, and they help to keep you healthy by exercising the central core muscles.

Core muscles take up the majority of the weight of the spine, so you don’t need to add much to core workouts for the back.

Most people benefit from sitting down on the ground with a chair for support. As you get older or suffer from back pain, you can start with a sit-up or lie down on the floor to perform the core exercise.

Beginners can benefit from having a barbell or dumbbell strapped to the legs, and for experienced exercisers, you can bring an exercise belt, a knee band or a weight lifting belt to ensure you’re using proper form.

Any movement can be done as long as your core muscles are stabilised. Beginners might start with the smallest of weights, such as those with an 8-10lb range. As you work your way up to heavier weights, work on increasing your range of motion and your strength.


Squats help relieve back pain due to core muscle tightness and pain. As well as being back strengthening exercises, they also activate the muscles in the back, and strengthen them while working to get the muscles active and strong again.

Squats strengthen the core muscles that help support the spine, and help get the muscles in the back strong and active.

A beginner would be well-advised to work up to a standard squat for eight to 10 repetitions on both sides. This is a good starting point for working on stabilising and strengthening the muscles in the back, as well as making the muscles stronger.

Squats are very good for keeping the muscles active as part of your fitness routine, and for easing pain associated with back injuries.

Start with the exercises below, and when you’ve worked your way up to the weight that feels comfortable for you, increase your weight each week until you’ve reached the top of your comfortable range for the exercise.

Single leg squats

Single leg squats

Single-leg squats are a great option for people with chronic back pain. If you have a tendency to keep to a single leg stance, you might find it beneficial to incorporate a few short steps into the exercises. The closer to a single-leg stance you can manage, the better.

Plank exercises

To get the most out of your core exercises for back pain, use an exercise that strengthens the core and works the muscles in the back that usually suffer from painful muscle stiffness. The exercises below are excellent to perform at home.

Core exercises for back pain: exercises for the stomach

Abdominal crunches

Crunches for back pain can help improve core muscle strength and core stability. A crunch on your stomach can improve core strength and core stability, as well as relieving lower back pain from exercise stress.

Start off by lying flat on the floor, and using a sit-up position. Hold for two to three seconds, and then slowly roll over on your stomach to the other side. Repeat for a total of 20 to 30 repetitions. You can increase the weight each time, depending on how much back pain you’re experiencing.


Stand up and swing your arms back and forth. The exercise is good for strengthening and stabilising the core muscles.

To start off with, hold for two seconds and slowly lift your hands and legs higher until you feel the weight on the back. Continue lifting your legs and arms up and back until you’re reaching for your toes.

Repeat for two to three sets, with a set starting from 20 seconds and going up from there. You can increase the weight each time, depending on how much back pain you’re experiencing.

Core exercises for back pain at the gym


On a platform, push-ups might be the best exercise for strengthening the muscles in the back and lower back that are usually weak or poor in strength. Push-ups on a bench with a good back cushion are also a good option.

Try to work up to performing 20 to 30 push-ups on the bench, or on a sturdy set of core exercise weights that you can lift to a position that is similar to performing a sit-up.

You can perform 50 to 100 push-ups on the bench for a time that is close to the time for an ordinary sit-up. You can increase the weight each time, depending on how much back pain you’re experiencing.

Plank exercises

To build core strength, you can do plank exercises at the gym or at the home. Planking exercises for back pain at the gym

Sit on the floor and place your hands flat on the floor on either side of your body. Your toes should be touching the floor. Sit up with your core muscles fully engaged, and push your body up until your chin is directly above your hands.

Hold for two seconds. Slowly return to a straight position by pushing yourself up to the toes of your feet. You can add another rep if you want to increase the difficulty of the exercise.

Core strength exercises for back pain

To maintain the plank position for five to ten seconds, you need to have a lot of core strength. Try to keep your core muscles engaged and strong to get a full core workout. You can use the back cushion of the sofa, or lay flat on the floor to perform the plank exercise.

After you’ve done this exercise for five to ten seconds, do a half plank position. Hold yourself up, leaning slightly into your heels with your body and your core muscles fully engaged.

Core exercises for back pain and the mind

For a stronger mind, build strong core muscles that are able to withstand more stress. Your mind is the center of your body. With a stronger mind, you’ll be able to focus on your breathing and avoid pain-inducing habits such as stress eating.

Core exercises for back pain and digestion

Improving digestion is another major part of improving core strength because we tend to have less stomach muscles when we’re carrying heavier weights. To build the core muscles that support the digestion process, do leg raises or sit-ups.

Try to do 10 to 20 sit-ups on each leg each time you lift the weights until you feel the weight in your stomach. Each leg should be lifted for at least two seconds each time. Once you have successfully completed 20 sit-ups, increase the weight by 10 to 20 pounds. Repeat the exercise each time you increase the weight.

As you progress, you can increase the number of repetitions each time you increase the weight. By using a bit of variation to the exercise, you can make the time spent exercising in the gym more productive and fun.

Who is it for?

Anyone at any fitness level who wants to improve the strength and range of motion in their lower back. Core exercises are especially important for folks who have disc pain or arthritis and don’t want to lose their ability to get back up off the floor.

How Core exercises can help relieve lower back pain?

Core exercises can help relieve lower back pain because your body becomes stronger when it starts working out the muscles in your back. Core exercises involve your muscles in your hips and back, but you can do them anywhere. Go for a walk at the park or a bike ride. Go to the gym to do an exercise class or do some yoga. Get on a bike or take a walk at the lake or park. You can also do core exercises at home for back pain.

Also Read: Build Your Home Gym | Best Rowing Machine

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