LuluFitBits on back health through core strength

Back pain can be a real pain in the...well, back. But fear not, my dear reader, for I have just the solution for you! Core exercises are a great way to ease back pain and strengthen those muscles that support your spine. So, without further ado, here are my favourite core exercises to help you say goodbye to back pain:

1. The Plank: Ah, the plank. Classic! Start in a push-up position, but instead of lowering yourself down, hold yourself up in a straight line from head to heels. Hold for as long as you can, and feel those abs burn! Think about lengthening your heels away whilst pulling your pelvis to your ribs to engage the lower abs and don't forget this is also a great way to ignite the lat muscles.

2. The Dead Bug: This lying exercise targets your core muscles while also being gentle on your back. Lie on your back with your arms and legs in the air, I like to have my legs in tabletop. Then lower your opposite arm and leg towards the ground while keeping your lower back pushed flat into the floor, feel like you are trying to pull your belly button towards your spine! Slowly keep alternating sides and feel those abs engage.

3. The Bird Dog: No, it's not a new yoga pose. The Bird Dog is another exercise that targets your core muscles while also being gentle on your back. Start on your hands and knees, keep your pelvis tucked in and your belly button pulling up. Then slowly lift your opposite arm and leg while keeping your back flat and avoiding rocking the hips side to side. Hold for a few seconds, then switch sides.

4. The Russian Twist: Time to target your oblique muscles which are so important in supporting your spine. Sit on the ground with your knees bent and your feet flat, then lean back slightly making sure to be using the abs and not your hip flexors to hold the torso back, now twist your torso from side to side, try to bring your elbow to the floor. You should be rotating your trunk not just moving the shoulders.... try advancing by lifting the legs to a slightly extended/lower table top and even more you can hold a weight or a ball.

5. The Superman: an exercise that targets your lower back muscles, which are often neglected in core workouts. Lie on your stomach with your arms and legs extended, then lift your arms, chest, and legs off the ground while squeezing your glutes and lower back muscles.

So there you have it! My favourite - and timeless - core exercises to ease back pain. Remember to always listen to your body and start with a few reps before gradually increasing.