Exercises to Strengthen Core Muscles and Improve Spinal Health

Strong core muscles can help improve spinal health, supporting and stabilizing the spine. By incorporating exercises that target your abdominals, obliques, lower back, and hip muscles, you may improve your posture, reduce back pain, and lower your risk of injury. 

Here are a few effective exercises you can do at home. All of them help strengthen your core and boost spinal health.

Planks

If you’re for core exercises that keep multiple muscles engaged, planks are perfect! 

Start in a push-up position with your forearms on the ground. Try to keep your body in a straight line, from your head down to your heels. While you can hold this position for as long as possible, start by aiming for 30 seconds.

Here’s a plank demonstration you can follow along with. Consider using a foam roller to help relax your muscles post-plank and reduce soreness.

Hip Twists

Supine hip twists offer multiple benefits, including strengthening your core, toning your waist, and improving balance and overall stability. 

While lying flat on your back, bring your knees up and bend them at a 90-degree angle. Engage your core muscles while gently moving your legs to the left and then to the right. Make sure to keep your back flat on the ground!

As shown in this demonstration, adding a stability ball under your feet can increase the difficulty of this exercise   

Dead Bugs With Resistance Bands

Grab this Stroops Toner resistance band with handles, and get ready to target your deep core muscles to promote spinal stability. 

Lie on your back, extend your arms toward the ceiling, and bend your knees at a 90-degree angle. Put the resistance band under one of your feet and grab the handles. While engaging your abdominal muscles and maintaining a neutral spine, slowly lower your leg with the resistance band to the floor. Be sure the movement is controlled!

Then, slowly bring your leg back up and into its original position. Repeat the dead bug exercise 10-15 times before switching the band to the other leg and repeating the process. 

Superman Opposite

The Superman opposite exercise targets the lower back and helps strengthen the muscles that support the spine. To start, lie face down on the ground with your arms extended out in front of you. Simultaneously lift one arm and the opposite leg off the ground as high as possible. Hold for a few seconds before gently lowering back down. 

Perform the Superman opposite exercise 10-15 times on each side and use the BakBalls massaging tool to help relieve back and neck pain afterward. 

Safety Tips

To reduce your risk of injury, be sure to:

• Warm-up
• Maintain proper form; if you’re unfamiliar with an exercise, watch a few videos to learn how to execute it safely
• Start slow and only increase intensity and duration as your strength improves over time
• Listen to your body; if you’re in pain, stop and consult your healthcare provider

Get Your Supplemental Exercise Products From Chiro1Source

Chiro1Source has all the supplemental exercise products to help improve core strength and spinal health. A strong core reduces your risk of spinal pain and contributes to overall stability, making everyday activities easier. Grab your gear and get started today!