Do sit ups make your lower back pain worse but you’ve been told to strengthen your core?

Modern life revolves around sitting for longer and can make our core weaker, give us poor posture and put unnecessary strain on the spine stressing our lower back.

A strong core helps maintain good posture. The core muscles work together to stabilise the spine and pelvis, providing support to the lower back.

Fortunately, there are many exercises you can do to strengthen your core without putting unnecessary strain on your back.

1. Plank

Start in a pushup position with your arms straight and your hands shoulder width apart (can also be on your elbows). Your body should be in a straight line from your head to your heels. Hold this position and to protect your back, don’t let your hips drop, make sure you tuck your butt under and squeeze your butt & abdominals.

2. Band or Cable Palloff Press

A great exercise for your side abs which are activated by resistance to being pulled back. Stand side on to a rack with a band or cable, feet shoulder width apart and slowly push the band or cable straight out for 8-10 reps. Repeat on the other side.

3. Glute Bridges

An excellent exercise that strengthens your glutes and lower back. Lie on your back with your knees bent and feet flat on the ground. Lift your hips toward the ceiling & squeeze your butt, keeping your back straight, don’t let it arch. Hold for a few seconds and then lower. Repeat.

4. Single Arm Farmer Carry

Hold a Dumbbell/Kettlebell/bag of shopping in one hand and concentrate on keeping your hips square. With your chest up and shoulders back and down, walk forward and try to resist the weight pulling you to one side. Swap and repeat on the other side.

In addition to supporting the spine, a strong core can improve flexibility and mobility, giving  you the ability to move more freely and confidently for longer.

Fitness Revolution in Bassendean welcomes everybody but specialises in the over 40’s in a fun and safe environment. Learn more about our personal and group training.