5 core exercises that will be easier on your back

The core is a group of muscles and fascia that stabilises your torso onto your hips. It’s there to allow us humans to be upright, strong and allows for flexibility. I would say it’s 360º so it is made up of your three abdominal muscles; the rectus abdominis aka the six pack, transversus abdominis aka the corset and the obliques which help with that V taper. On the back side you have the Erector spinae- the long sausages either side of the spine, the Multifidi - narrow but long muscles knitting the spine together and the quadratus lumborum - they allow you to move the spine laterally and backwards. However technically you would include the diaphragm (breathing muscles), pelvic floor muscles and hip muscles as well in this.

So the rectus abdominis; the group of muscles that every new January gym-goer (with their eyes firmly fixed to the beach in summer) seems determined to want to keep hold of/get in the first place and strengthen with thousands of sit ups. Are those sit ups hurting your back? With hundreds of reps bending or hinging from the same part of the lower back are you training ‘just’ your abs or are you feeling that familiar burn in the lower back as well? If the US Navy seals have dropped sit ups from their repertoire due to recurrent back injuries then you don’t really need to do them either!

Don’t worry I’ve got you covered with 5 exercises to try that will work your core but also make you more robust and not give you lower back pain!

1. Dead bug

   The dead bug is aptly named - you lie on your back and wriggle your legs looking like, you’ve guessed it, a dead bug. When performed correctly it is an excellent exercise to active the core and as your spine is firmly pressed to the floor it definitely won’t be aggravating your lower back. To level this up you can use you hands to push into a wall behind you or hold a kettlebell (just mind your head) this will increase the pressure within the abdomen and make you contract harder.

   [research article]

2. Plank

   Everyone’s pet-hate; probably the reason why you threw the towel in to close your last gym membership. However the plank has stood the test of time and is always and excellent core exercise, although I often see it being performed incorrectly - that is with the spine arching backwards and the tummy dipping closer and closer to the floor. What you’re doing here is using your vertebra to lock up and create stability rather than stabilising with your core muscles. What I like to do and what I tell my patients to do is to do rounds of 10-20seconds (depending on your ability) and whilst you do it squeeze everything in your body; your arms, your glutes and your legs - hey presto you’re now performing a perfect and solid core exercise. Count to 10 and it’s all over; much better than your former best of 2minutes or the Guinness book of record’s of 9hr 38minutes. With your 10 second plank you can rinse and repeat or stick it in a circuit (you could even do all 5 of these exercises in said circuit…) with some form of cardio to keep things interesting.

3. Stir the pot

   Some like it hot, some like it cold and some like it holding a plank stirring the pot nine days old! If you hate the plank this will really get things firing; think of it as the plank but on steroids. I personally find it much more enjoyable as I have stimulus going on and something to keep my brain occupied rather than just surviving the stop watch! Start with a hold, then increased to forwards and backwards movements and finally move up to the big leagues and rotate your arms to simulate the ‘stirring of the pot’ - feel every ounce of your core shaking and getting really good lateral core and oblique activation which can be hard to do with other exercises. Remember to keep your spine neutral or else it won’t be as spine saving as you expect!

4. Pallof Press

   Hook a band up to a rig or use one of the cable pulleys at roughly shoulder level, then load up the band/cable and press forwards. PSA this is not a wood chop- you are not rotating the core as this increases lumbar disc pressure a great deal; you are just hold your arms out infront of you and the tension from the band/cable is pulling you away from the centre- this should really start to burn; as a finisher you can add some repetitions pressing to and from your body to arms outstretched. I always like yo give progressions and the great this about this is you can add more weight or increase band strength or simply increase your time under tension.

5. Side plank

   The plank’s cooler and more interesting cousin? Not quite, whilst it uses slightly more oblique rather than rectus; it’s just as mundane and boring. I find I am constantly clock watching and prefer to incorporate it into a short bust and cardio sets. I like to spice it up by doing a 2-in-1; I give you side plank clams. Work your gluteus medius at the same time by popping and band around the knees and bang out a few reps whilst holding that side plank - runners will love this one as it stabilises both sides of the body simultaneously - perfect for spending time on one leg and not letting that opposite hip drop like a pirate!

And there you have it 5 core exercises that you’re probably not doing if you’re new to the gym this January.

Stay strong - James