Best Core strengthening Exercises - Reduce Lower Back & Neck Pain

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[/et_pb_text][/et_pb_column_inner][/et_pb_row_inner][et_pb_row_inner custom_padding=”0px|0px|0px|0px” background_position_1=”top_left” background_repeat_1=”no-repeat” padding_top_1=”20px” padding_right_1=”20px” padding_bottom_1=”0px” padding_left_1=”20px” _builder_version=”3.0.67″ background_color=”rgba(91,102,112,0.16)” custom_margin=”0px||0px|”][et_pb_column_inner type=”4_4″ saved_specialty_column_type=”3_4″ _builder_version=”3.0.47″ padding_bottom=”0px” padding_left=”20px” padding_right=”20px” padding_top=”20px” parallax=”off” parallax_method=”on” background_position=”top_left” background_repeat=”no-repeat”][et_pb_text _builder_version=”3.0.67″ border_style=”solid”]Good for:

Developing your core muscles
Improving your posture
Reducing inflammatory pain

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Spinal Flexion

Kneel on all fours on mat.
Stabilise your spine by pulling your navel inwards and upwards.
Curl your spine upwards.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Repeat exercise 4 – 6 times.
For best results:
Repeat routine 3 – 5 times a week.
Combine this exercise routine with our Core Flexibility Stretch routine.
Avoid doing if: This stretch aggravates or causes pain.

Spinal Extension

Stabilise your spine by pulling your navel inwards and upwards.
Curl your spine downwards.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Repeat exercise 4 – 6 times.
Avoid doing if: This stretch aggravates or causes pain.

Arm and leg extension

Kneel on all fours on mat.
Stabilise your spine by pulling your navel inwards and upwards.
Extend one arm straight ahead.
Extend opposite leg whilst maintaining you balance.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Change sides and repeat exercise on opposite side.
Repeat exercise 4 – 6 times whilst alternating sides.
Avoid doing if: This stretch aggravates or causes pain.

Lumbar Lift

Lie on mat resting on both elbows.
Lift your pelvis upwards into the air.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Repeat exercise 4 – 6 times.
Avoid doing if: This stretch aggravates or causes pain.

Pelvic Lift

Lie on mat with knees bent upwards.
Lift your pelvis upwards into the air whilst squeezing your buttocks together whilst ensuring that your hips remain level.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Repeat exercise 4 – 6 times.
Avoid doing if: This stretch aggravates or causes pain.

Transverse Press

Lie on mat with knees bent upwards.
Place one hand on opposite knee.
Apply downwards pressure whilst resisting with your knee.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Change sides and repeat exercise on opposite side.
Repeat exercise 4 – 6 times whilst alternating sides.
Avoid doing if: This stretch aggravates or causes pain.

Knee Raise

Lie on mat with knees bent upwards.
Stabilise your spine by pulling your navel inwards and upwards.
Lift one knee whilst maintaining abdominal tautness.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Change sides and repeat exercise on opposite side.
Repeat exercise 4 – 6 times whilst alternating sides.
Avoid doing if: This stretch aggravates or causes pain.

Sideways Leg Raise

Lie on our side with bottom knee bent and top leg straight.
Stabilise your spine by pulling your navel inwards and upwards.
Lift leg upwards into the air.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Repeat exercise 4 – 6 times.
Change sides and repeat exercise on opposite side.
Avoid doing if: This stretch aggravates or causes pain.

Sideways Rotation

Kneel on mat with your arms extended forwards.
Lift your hands and rotate your body sideways.
Hold that position for as long as what you can comfortably sustain.
Relax and return to starting position.
Change sides and repeat exercise on opposite side.
Repeat exercise 4 – 6 times whilst alternating sides.
Avoid doing if: This stretch aggravates or causes pain.

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OTHER RESOURCES

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The Metabolic syndrome

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Pain and inflammation

Immune support

Healthy Brain function

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Talk to an expert

Get the advice you need from an expert in the medical field

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Lower back and neck pain – Top core strength exercises

Spinal Flexion

Spinal Extension

Arm and leg extension

Lumbar Lift

Pelvic Lift

Transverse Press

Knee Raise

Sideways Leg Raise

Sideways Rotation

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