Exercises to strengthen and stabilize the core

Forget crunches which isolate the abdominal muscles and look for well-rounded dynamic movements which engage the core as its designed to work. The job of the core is to stabilize the body as you run, bend, lift things and move about. Improving strength and stability requires these movements. Here are the best movements you can do at your local gym or at home to strengthen your core and alleviate back pain.

Overhead Squats

The core, back and legs are all a part of a large chain which work together. Do a few sets of overhead squats using a barbell. Extend and lock your elbows overhead with your upper arms lined up to your ears.

Descend as you would with a traditional squat, as if going to sit into a chair. Squat as low as you can, and stand back up. Be sure your arms stay locked, and that you move slowly and in a controlled manner. If you find it hard to keep your balance, you know why! Start with a low, manageable weight, and perform sets of 5 to 8 repetitions.

The Plank

This exercise has become quite popular, and uses all of the stabilizing chain together. Lie face-down on a mat, and prop yourself up on your elbows. Lift your whole body up off the floor, with your elbows (and forearms) and your toes supporting your weight. Try to keep your body as stiff and as straight as possible, like a plank. Hold this position for as long as you can, being sure not to dip or raise the hips. 30 seconds would be your first goal. 60 seconds would make you a pro!

Pikes

This exercise requires coordination and good technique. You'll need an exercise ball or suspension cables. Facing the floor, place your feet on top of the ball, and balance yourself with your hands on the floor and arms extended. If it is difficult to hold this position, walk your hands back and set the ball at your shins. Bend at the waist, lifting your hips to the ceiling, keeping the legs straight, and drawing the ball towards your ankles and feet. Keep the movement controlled and steady, going for 8 to 10 repetitions. You can use suspension cables by sticking your feet into the handles and performing the same movement.

Hanging leg raises (or Toes to Bar)

These have a few names, but they are all essentially the same great movement. Hang from a pull up bar or something similar. Lift your legs up in any way you can: you can draw your knees in towards your chest, perform straight leg lifts into an 'L' shape, or (the most challenging) bring your toes up and over your head to your fingers where you're hanging on! Once you can hold your body weight you'll need a few tries before you can expect to fully lift your legs. A little bit of a swing is acceptable to help you along!

Try out these great and challenging exercises to help relieve your back pain without invasive or expensive treatment. Be sure to talk to your doctor before you engage in any physical activity, especially if your back pain is persistent.