Strengthen Your Core, Relieve Your Back

Find Relief for a Stiff Back by Strengthening Your Stomach Muscles

Strength and flexibility—two pillars of physical well-being that often feel like opposing forces, yet are deeply interconnected. Over the coming weeks, we’ll delve into this dynamic relationship, uncovering how they complement each other to support your body, mind, and overall health.

As we age, it’s common to feel stiffness in the lower back, especially if we spend long periods sitting or performing repetitive tasks. Have you heard me mention that stomach muscles play a key role in relieving back stiffness and preventing discomfort?????? Your core muscles, which include your stomach and back, work together to support your spine, improve posture, and allow for smooth, pain-free movement.

Weak abdominal muscles can put extra strain on your back, leading to stiffness, aches, and even injuries over time. The good news? Strengthening your stomach muscles doesn’t have to be daunting or require hours in the gym. By adding a few targeted exercises into your routine, you can enhance your core strength, improve your balance, and say goodbye to those nagging back pains.

Here are three gentle, beginner-friendly exercises to get started:

1. Pelvic Tilts Pelvic tilts are a great way to engage your core and gently stretch your lower back. They can be done in almost any position, even standing. Here is an example of a tilt which both stretches and strengthens the tummy and back muscles.

• Stand tall and picture your pelvis as a bucket

• Slowly tilt your tailbone underneath you as if to pour the water towards the back of the bucket. Tilt the tailbone backwards to allow the water to move towards the front.

• Repeat 10-15 times, focusing on controlled movements or as part of your usual routine

2. Bird Dog This classic core-strengthening move also promotes balance and coordination:

• Start on all fours, with your hands under your shoulders and knees under your hips.

• Slowly extend your right arm forward and your left leg straight back, keeping your hips level.

• Hold for a few seconds, then return to the starting position.

• Switch sides, extending your left arm and right leg.

• Perform 8-10 repetitions per side, moving with control.

3. Standing Reverse Leg Lift or Scooter This exercise strengthens your lower back and core while improving balance:

• Stand tall or behind a sturdy chair or counter for support, keeping your feet hip-width apart.

• Shift your weight through your left heel and slowly lift your right leg straight back, keeping this knee straight and your core engaged. 

• Draw the right leg in towards the chest and back behind. Raising the arms increases the stomach muscle activation.

• Repeat 8-10 times on each side, focusing on controlled movements or as part of any standing Pilates workout

Strengthening your stomach muscles is one of the most effective ways to relieve a stiff back and improve your overall mobility and well-being. Small steps can lead to big changes over time, so don’t underestimate the power of these simple exercises.

At any stage of life, it’s never too late to prioritize your health. Ready to feel stronger and more limber? Give these exercises a try, and let me know how they work for you!