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5 Core Stability Exercises For Lower Back Pain (No Stability Ball Needed)

5 core stability exercises for lower back pain

Below you’ll find 5 great core stability exercises that’ll help support and stabilize your spine and give you relief from lower back pain.

These core exercises won’t require a stability ball. Which means you can do them at home or even in your office.

And if you’re not sure how to incorporate these exercises, you’ll find below a workout I designed for you… using these core exercises.

First, if you’d like to learn more about how to build a strong powerful core that’ll protect your spine from pain and injury (and help you eliminate back pain), click here to read the ultimate guide on how to strengthen a weak core. The link will open in a new tab so you can always go back to this post.

So let’s get to the…

5 Core Stability Exercises To Support Your Lower Back

  1. Inchworm Planks
  2. Resistance band plank jump outs
  3. Plank jump outs
  4. Toe touch mountain climbers
  5. Standing core activation

These are amazing core strengthening exercises for lower back pain. Just make sure you’re doing them right. Here’s why I’m adding two tools to add challenge and help me maintain proper form…

Full disclosure: this post contains affiliate links. I only mention products I personally used…and if you purchase using my affiliate link, I get a small commission. You won’t pay more. And thank you for supporting this blog!

  • Resistance Loop band: This will activate your glute medius muscles. If you don’t have a resistance band, simply contract your glutes during this exercise. But adding a resistance band will make sure you maintain proper form and everything is nice and tight throughout the whole exercise.
  • Resistance Band. If you don’t have a resistance band, you can simply use a towel. But we’ll need some resistance to activate our core in the last exercise. If you only have a resistance loop band, you can hold it from each end pull out (just be careful not to break it. I’ve done that before.

How To Exercise Your Core

You can either complete this workout at your own pace or do a time challenge. If you decide to do a time challenge, simply go through the workout, then record how long it takes you to complete it.

Share your time in the comment section if you’d like or simply keep it for your own records. Next time you go through the workout again, try to increase that time if you can. That’s really all there is to it. Now one important thing to keep in mind…

I ALWAYS recommend you focus on good quality repetitions when you’re doing a core focused routine. You don’t want to be rushing through the repetitions just for the sake to complete the workout as fast as possible.

So instead of focusing on doing this as fast as possible everytime, focus on how many more repetitions you can do (if you feel stronger and able to do more

Core Workout Breakdown

Rounds: 3
Rest: 1 minute between each round.
Inchworm Planks x 10 reps

core stability exercises

Stand with your feet hip-width apart. Contract your core. Hinge forward and touch the floor with your palms. Walk your hands forward to get to the plank position. Your feet are stable at all time. Then, walk back to starting position

Resistance band plank jump outs x 5 reps

plank exercise variation

Start in the plank position with the loop band around your thighs just above your knees. Keep your core engaged and jump your feet out and then back to starting position, then jump to the center then back to starting position. An easier modification is to simply walk your feet out one at a time and back to starting position then to the center.

Jump-outs x 10 reps

core exercise for lower abs

Start in the plank position. Keep your core engaged and jump your feet out and then in back to starting position. An easier modification is to simply walk your feet out one at a time and back to starting position.

Toe touch mountain climbers x 20 reps

low impact mountain climbers

Start in the plank position. Keep your shoulders and arms stable. Keep your core tight and start by driving one knee into your chest. But unlike regular mountain climbers, you will be touching the floor with your toes or the tip of your shoes then switch legs quickly. You will continue alternating between the left and right knee. Your core should keep you stable at all time

Standing Core Activation

core activation exercise

Stand nice and tall with your core engaged. Grab a resistance band or a towel and pull your hands laterally to each side to create resistance. Start by lifting your left knee up to 90 degrees, followed by your right knee. Keep both your glutes and core tight and breath deeply. Don’t lose the resistance in the band throughout this whole exercise. This exercise will work your abs while challenging your core to keep you balanced.

How To Prevent Lower Back Pain

Your core plays a huge role in keeping your spine healthy and pain-free. It acts as your spine’s support system.

And it all starts by knowing how to properly strengthen your core muscles. Not by doing crunches or mindless planks. But by using corrective exercises that targets the deep abdominal muscles that literally surround your spine…

And learning how to automatically fire up your goal (without having to think about it everytime you bend, twist or lift something up). How do you do that?

Well, I created a step-by-step training that’ll give you all the tools to build a strong powerful core, protect your spine and help you reduce lower back pain. Click here to read more about the deep core training.

Core training program

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