Best 6 Core Exercises for a Bad Back (Stronger Abs and Spine)

Learn how to heal pain and strengthen your body against injury.

Here are the best 6 core exercises for a bad back. If you suffer from back pain, it is always a good idea to consult a qualified expert to seek the right medical and training advice.

This article will provide you with ways to treat and strengthen your body, core and back muscles.

Best Bodyweight Back Workout How to Fix Lower Back PainSource: CrossFit Inc / Depositphotos

They have been chosen and explained by Critical Bench.

Best 6 Core Exercises for a Bad Back (Stronger Abs and Spine)

“Here are SIX of the best core exercises for those dealing with back pain. These core exercises can be done using no equipment and no weights. Just you and the floor.”

“Protecting the spine is a pretty important thing, especially for those of us suffering from tightness, stiffness, soreness and day to day aches from increased sitting and/or decreased activity.”

“Do these SIX Core Exercise for a BAD BACK and get rid of back pain.”

“If you do these moves routinely, you will absolutely start to see and feel a change in your midsection and in your back pain. Give yourself 30-60-90 days of movements like this to begin to see and feel results.”

“Depending on how severe your back pain is, some of these may still be too difficult for you. Remember, listen to your body. If it hurts, STOP! Be smart. Go see a professional for treatment.”

Video – 6 Core Exercises for a Bad Back

Core Muscles and the Spine

If you want to have a healthy spine, it’s important to strengthen your core. That means your back muscles and abdominal muscles, which support the spine and help you maintain good posture.

We’ll explain how core muscles work, how they affect your posture, and some simple exercises that can help you improve them.

6 Core Exercises for a Bad Back – Front Muscles

The first muscle group we will look at is the front abdominal muscles. The rectus abdominis, external oblique and internal oblique are all anterior muscles and work together to flex the torso forward.

The transverse abdominis is a deep muscle that acts as a corset around the midsection and helps compress it when you breathe in deeply.

6 Core Exercises for a Bad Back – Posterior Muscles

Posterior muscles are the muscles that are located on the back of the body. The posterior muscles include:

  • Upper back – Supraspinatus, infraspinatus, teres minor and rhomboids (muscles located between shoulder blades)
  • Lower back – Erector spinae (muscles along spine), quadratus lumborum (behind lower ribs), erector spinae and thoracolumbar fascia
  • Middle Back – Transversus abdominus, diaphragm, levator costarum

6 Core Exercises for a Bad Back – Side Muscles

The transverse abdominis is the muscle that runs horizontally across your abdomen. This muscle helps to keep your spine stabilized, especially during activities such as lifting or twisting.

The external oblique is located on the side of your body and wraps around to attach to the abdominal wall. It’s responsible for bending, flexing and rotating the trunk as well as twisting at the waist.

The internal oblique lies beneath the external oblique, deep within your torso. This muscle helps with lateral flexion (bending sideways) and extends into many other motions like rotating at the hips or bending forward at a 90-degree angle while keeping one arm straightened out in front of you (think reaching up high).

Together these three muscles—external obliques on both sides; internal obliques on both sides—provide stability for not only rotational movement but also lateral bending (twisting).

They work closely together in concert with each other so it’s crucial that all three are strong enough for optimal performance during exercise movements such as planks, crunches or when picking up objects off of floors!

Two additional core muscles found deep inside our bodies include: erector spinae which runs along each side from head to toe back down again attaching onto ribs 5 through 12; quadratus lumborum which attaches onto lumbar vertebrae L1 & L2

The anatomy of the human spine

The spine is made up of bones called vertebrae, which are separated by cartilage disks. The spine protects your spinal cord, nerves and blood vessels, which run through it.

The human spine has 24 vertebrae: seven in the neck region, 12 in the thoracic region and five in the lumbar region. Each vertebra is separated from its neighbor by a disk that acts as a cushioned shock absorber between each segment of your back.

Core strength is critical for having a healthy spine.

Having strong core muscles is especially important for athletes. Strong core muscles help you stabilize your spine and prevent injuries, so if you enjoy participating in sports that require a lot of running, jumping and twisting, it’s essential to be able to maintain good posture and keep your back strong.

A healthy core is also critical for everyday life. It’s one of the largest parts of your body—including many muscles that can become weak with age or lack of use—so keeping it strong will help prevent injuries as well as aid digestion and respiration.


The core muscles are important for supporting the spine and maintaining a healthy posture.

They play an important role in stabilizing the spine, which helps to prevent back pain, injuries and spinal degeneration. The four main groups of core muscles include anterior (front) muscles, posterior (back) muscles, lateral (side) muscles and transverse abdominals.

Us the six exercises in this article to strengthen your spine, core and back and protect them against injury.

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