Moderate back pain can often be successfully treated with some moderate core strengthening exercises. Back pain results when the spine struggles to support the weight of the body. By increasing core strength, i.e. abdominal strength, the core helps to support the back, so more work is done by the supporting muscles, alleviating the pressure on the spinal column.

Best Bodyweight Exercises for Weight Loss

These simple exercises that can be performed, without any apparatus, by anyone suffering from moderate back pain.

Back Exercise 1: Crunches

Crunches are an excellent way to strengthen the core. Whereas traditional sit ups can place too much pressure on the neck and back, with crunches the spine is under no stress. By building stronger abs you help to form a natural corset, which tightens the waist and supports the lower back.

Back Exercise 2: Quads

Quads are performed by first kneeling on the floor, on all fours. Then, while looking ahead, the right arm and left leg are both lifted and extended, and held for a short count. The longer you hold, the more you work the muscles. So start easy, and work up as your strengthen your core.

Back Exercise 3: Back Arches

Back arches / “Supermans” are performed by lying face down on the floor, with arms stretched out forwards in front of you. Then both arms and legs are lifted off the ground, and the back arches slightly. Hold this position. Keep the head/neck relaxed and in the most comfortable position. To start with the hands can be held behind on the lower back if performing the full “Superman” pose is too difficult. As you progress, the exercise can be performed with light dumbbells and ankle weights, to further strengthen the core.

Back Exercise 4: The Plank

Plank and side planks are great stability exercises. The plank is performed by supporting the body on either the forearms or the hands and feet, in a classic press up position. Keep the back straight at all times. If the back starts to sag slightly, this is because you are tiring, so stop. Abdominals must be engaged and if you do not quickly feel your abdominals tiring then you are not doing the plank properly.

The side plank can be performed in either a half or full position. The side plant is performed by supporting the body on just one hand, with the feet close together. The other hand is held up vertically. To perform a half side plank, you support the body on one elbow with the forearm on the ground, with the feet together. See the Side Plank Yoga pose for more on this.

Other Bad Back Exercises

Other exercises for a bad back that are beneficial are the cobra, cat stretch and downward dog. These are actually traditional yoga asanas (postures). The cobra is performed in a similar way to the plank, but rather than keeping the back straight, it is curved with the hips touching the floor and the chest pushed forward, with the chin up. The cat stretch follows this nicely, and is done by lifting the backside up, keeping the knees on the floor, and then looking down and arching the back upwards. Downward dog is performed by supporting your body on hands and feet, and lifting the backside upwards, so that your body forms a triangle. The cat stretch is a good starting position for this posture. These yoga exercises compliment one another well and also help with back pain. In fact yoga is an excellent form of exercise to take up to help with back pain, however, if you do take a class, inform the instructor that you suffer from back pain, as some postures require modification to reduce pressure on the spine. Pilates is another system that can benefit people with back pain

When performing any of these exercises always move in and out of the posture slowly. Never move rapidly, or bounce, as this places too much stress on the joints, ligaments and muscles. As these exercises are low impact, so can be performed on a regular basis. Always train at a pace that feels comfortable to you, and if you feel any additional pain or discomfort then stop and rest until another day.