4 Simple and Super-Effective Core Exercises For Back and Pelvic Pain

Core work – this is a term that has been thrown around on the internet and in gyms for several years now. So what is the big deal with your core? What is it, anyway, and why does it need to be stronger than it probably currently is? Osteopath Fenja Hansen sheds some light and shows you the 4 best ones, if you are going to do any.

The core muscles are the base of your every move – they support your spine, pelvis, provide a base for your limbs to move from, they help you breathe and are essential in posture and circulation. When we talk about core, what is meant are not just your “six-pack-muscles” – these are only a set of muscles, your rectus abdominis, that actually only provide fairly limited support to the whole core system. Rather your core muscles are all the muscles (and fascia) that are not your arms, legs and head. So this includes your back muscles, deep abdominal muscles which hold up your body like a corset, your pelvic floor and other pelvic muscles, chest muscles, diaphragm and shoulder girdle. So that’s a lot of core.

With our increasingly sedentary life-styles the average person’s core strength can be described as reasonably poor. Especially post-partum, after surgery, with prolonged sitting and if engaged in repetitive activities that mainly use the arms and legs, the core effectively “switches off” and the body starts to compensate by using other muscle groups that are less suitable and then start to hurt.

Doing regular basic exercises that activate the core and keep strengthening it regularly, especially during pregnancy and the post-partum period, is key to maintaining a strong back and pelvis and long-term pain-relief.

With core exercises it is important to very gradually build up based on your individual ability, so find below a phasing approach.

Here are my 4 favourites – they are effective, time-efficient and simple. Which isn’t the same as easy.

1. Side planks – Does a bit of everything and puts less strain on the body than regular planks can:

Phase 1: Lying sideways on the floor, prop yourself up onto your elbow and hip. Hold for a a few seconds and gradually progress up to 30 seconds. Then try Phase 2.

Phase 2: Lying sideways on the floor, prop yourself up onto your elbow and ankles, keeping the body straight. Progress up to 30 seconds.

Phase 3: Lying sideways on the floor, prop yourself up onto your hand and ankles, keeping the body straight. Progress up to 30 seconds.

Phase 4: Lying sideways on the floor, prop yourself up onto your hand and ankles, keeping the body straight. Lift the upper arm and top leg to form a star shape. Progress up to 30 seconds and upwards.

2. Tabletop (to Plank/Superman) – Very gentle and safe core exercise, great for pregnancy and post-partum

Phase 1: On all fours, straighten one arm and the opposite leg. Hold for a few seconds, then swap sides.

Phase 2: On all fours, straighten one arm and the opposite leg. Move your elbow and knee of the lifted limbs together and extend again. Repeat 3 times, then swap sides.

Phase 3: Come into Plank with arms straight – legs and body straight with core engaged and arms extended under your shoulders like in Table Top. Do not do this phase if your back is sagging. It is preferable to have your back slightly rounded and your bum sticking up if you can’t keep it straight. Otherwise stick with Phase 2. Then lift one arm out straight like in Table Top above. Hold for 3-5 seconds, repeat on the other side.

Phase 4: Superman – Plank position as above, then lift arm and the opposite arm. Hold for 3-5 seconds and upwards, then swap sides.

3. Mountain Climber – a great little dynamic core exercise that also gets the cardio in!

In the plank position with arms extended underneath your shoulders, bring up one knee to your chest, then place it back next to the other foot. Repeat on the other side, rhythmically swapping legs. You can do this quite slowly and controlled for good form or make it a faster movement which will work up a proper sweat.

4. Reverse Banana - This is a great one for the back muscles and posterior chain. (See my other blog for more details on this.)

Lying on your front (save this one for after your pregnancy) with your arms by your sides, lift your head, upper body and arms off the floor by squeezing your back muscles, and your legs off the floor by squeezing your bum muscles. Look ahead and hold this position for a few seconds., then relax.

You can intensify this exercise by pointing your arms to the front and moving your arms and legs apart.

Performing these exercises as part of a warm-up or other exercise regime is ideal, but your can also make them a stand-alone routine that you do on a regular basis – ideally a few times a week to get good results.

Happy core-building! Always remember to seek professional advice if you are experiencing issues with these exercises. You can send me a DM as a starting point.

For more info on how osteopathy may be able to help you, do contact me through my contact form, use the button above for WhatsApp or to give me a call, or DM me on any of my socials @heilkraftosteopathy.