Written by Ryan Tan, BSc Physiotherapy (AUS), Certificate of Spinal Manual Therapy (COSMT).

We’ve all heard that you should ‘do core exercises for your back pain’ - which is true, you should for good spinal health.  

But in reality, your back pain will be different to the next person, and you will need to be prescribed exercises specific to what you need. The risk with following online core exercise videos, for which there are plenty, is that some exercises may help others, but aggravate your specific pain. 

Which exercises are good for my back?

We’ve taken the guesswork out for you, and will share 3 exercises below that are safe for most, if not all. They focus on stability, which is the primary function of your core muscles. Do these in sequence for 2-3 cycles and you’ll be on your way to a healthier spine. 

Core Exercises for Back Pain

1. McGill Curl Up. Place your hands under your lower back to maintain its normal arch, and have one leg bent, and one leg straight to stabilise your pelvis. Lift head and shoulders off the floor, and slowly come back down. 5 repetitions with your right leg bent, and 5 with your left. 

2. Side Plank. Forearm on the floor, with your body in a nice straight line, lift pelvis off the floor and aim to hold for 20-30 seconds. If this is too difficult, make it easier by having your knees bent. Make sure you do both sides. 

3. Bird Dog. On all fours, while keeping your spine stable, extend one leg and arm out at a time. Repeat 10 times on each side. 

Focus Points for the exercises

Remember, the focus here is on stability, so try not to let your spine move while doing movements like the side plank and bird dog. Progress by increasing the duration or repetitions that you do for each exercise. 

Need a more thorough assessment and exercise program?

As always, if you’re dealing with a back injury, get it assessed with one of our physiotherapists who can prescribe a specific rehabilitation program to help you get back to doing what you love! Book Online here!  

About the Author

Ryan Tan is our Clinical Director and Physiotherapist here at Physiologic Hong Kong. His main clinical interests lie in treating spinal conditions and utilising strength training principles in his rehab programs. He has a Certificate of Spinal Manual Therapy from Manual Concepts, the world leader in Post Graduate Spinal specialisation, ensuring he can provide an accurate diagnosis and effective treatment plans even for many complex cases. Clinically, he works in close collaboration with some of Hong Kong’s top spinal surgeons, bringing his blend of treatment and rehabilitation to get the best results for his clients. Looking to bridge the gap between your traditional physio ‘treatment’ and building a strong, injury-proof body? Reach out to us here to see how we can help!