Top Exercises to strengthen your lower back and your Core

Hi, my name is Dr. Austa Roso, a physical therapist here at Ishitani Health Center. Today, we'll be talking about one of my top favorite exercises to strengthen your lower back and core. The core is made up of different abdominal muscles, as well as hip stabilizing muscles.

For this exercise, you'll need a firm surface—a yoga mat, a firm bed, or anything that’s not too uncomfortable for your lower back.

Alright, these exercises are called Bridges. Lay flat on your back, relax your head, and bend your knees to between 90° and 100° of flexion. Make sure to press your lower back against the surface, whether it’s a table or the floor. Keep your stomach muscles tight; you can do this by placing your fingers by your belly button and feeling the muscles engage as you pull your abdomen in and out to the sides.

Now, from here, push down with your heels and feet, and squeeze your glute muscles as you raise your hips up until your body is in a straight line from your thighs to your torso. Squeeze the glute muscles at the top and then lower down slowly. If that’s too hard, you can simply engage your lower back and abdomen while pressing your lower back against the surface. Work your way up to the neutral position, but avoid hyperextending, as it may cause pain or discomfort.

For this exercise, aim for two sets of 10 repetitions, working your way up to three sets of 10. This will help strengthen your lower back and hip muscles, especially if you have a sitting job or a long commute.

That’s all for today! Once again, my name is Dr. Austa Roso, a physical therapist here at Ishitani Health Center. If you have any questions or concerns, please give us a call or email us. We'll help you in the best way we can. Thank you!