A 10-Minute Standing Core Workout for People With Back Pain

If you’ve experienced lower back pain before, you’re far from alone. According to research, up to 80 percent of adults in the United States will experience back pain at some point in their lifetime. It can stem from the way you sleep, walk, sit, or exercise.

When dealing with the aches and sometimes debilitating soreness of back pain, the last thing you want to do is move — believe us, we get it. But sometimes, it’s actually the best remedy.

“Everything in the body is connected,” says Beth Petrie, MPT, owner of BPT Physical Therapy in Moorestown, New Jersey. Back pain is often caused by having lack of mobility and tightness in your hips and legs, so strengthening and loosening those muscles can help ease the pain.

To relieve back pain, Petrie, who specializes in sacroiliac (the joints that connect your pelvis and lower spine) rehabilitation, recommends doing exercises that focus on core strength, posture, stability, and flexibility, like the 10-minute core workout below. Plus, staying active with a combination of strength work, aerobics, and stretching two to three times a week can help prevent future back pain.

If you experience extreme back pain that prevents you from performing daily activities, make an appointment with your doctor. It’s also important to get the okay from your doctor when starting a new exercise routine, such as this one.

How to Do This Workout

Below is a series of exercises to work on mobility and core strength that you can do any day you feel lower back pain. Perform three sets of the strength exercises for 60 seconds each. Perform two sets of the mobility exercises for 60 seconds each. You can do each of these exercises holding a light weight or you can use your own body weight.

While everyone’s pace is different, this workout should take around 10 minutes — but move at whatever speed feels right for you. Stop if you feel any pain.

Things You’ll Need

• An exercise mat
• Optional: One light dumbbell (2.5 to 5 pounds)
  

1. Pelvic Tilt

Sets: Two

Time: 1 minute

1. Stand with your feet hip-width apart. Place your left hand on your lower back and your right hand on the front of your right hip bone.
2. Begin by tightening your core.
3. Pull your hips slightly forward and draw your rib cage down.
4. Hold for 1 to 2 seconds.
5. Return to starting position (neutral).
6. Repeat for 60 seconds.

You can also perform this exercise on a wall. Place your back against a wall with a slight bend in your knees. Push your back against the wall. Hold for 1 to 2 seconds and return back to neutral.

2. Squat to Lateral Leg Lift

Sets: Three

Time: 1 minute

1. Stand tall with your feet hip-width apart and brace your core. Focus on keeping your feet rooted into the ground and your core tight the entire time.
2. Clasp your hands in front of your chest and slowly bend your knees as you push your hips back to lower toward the floor into a quarter squat.
3. Reverse the motion by pressing through your heels to return to standing.
4. Squeeze your glutes and lift your right leg away from your body.
5. Bring your right leg back down and descend into your quarter squat again.
6. Reverse the motion by pressing through your heels to return to standing.
7. Squeeze your glutes and lift your left leg away from your body.
8. Bring your left leg back down and descend into your quarter squat again.
9. Repeat, alternating sides, for 60 seconds.

If you start to feel back pain, perform the squat and the leg lift as two separate exercises (or stop the exercise altogether).

3. Reverse Lunge With Twist

Sets: Three

Time: 1 minute

1. Stand straight with your feet shoulder-width apart and your toes pointed forward.
2. Move your right leg back behind your body while simultaneously bending your left knee and lowering your hips. Keep your torso straight.
3. Stop when your left knee is at a 90-degree angle and your left thigh is parallel to the floor.
4. Twist your torso to the left, then to the right.
5. Press into your left heel, squeezing your glutes to stand up, while bringing your right leg back to the starting position.
6. Repeat, alternating which leg you lunge with, for 60 seconds.

Really take your time with the twists in this exercise. You want to perform the twist from your upper back. If you start to feel pain, eliminate the twist and just perform the reverse lunge (or stop the exercise altogether).

4. Woodchop

Sets: Three

Time: 1 minute

1. Stand with your feet hip-width apart.
2. Raise your right arm straight up above your head.
3. Cross your left arm across your torso with your elbow straight.
4. Drive your left knee up and bring your right arm down, so your left knee and right hand meet. At the same time, move your left down to your left side.
5. Return to starting position and repeat.
6. Repeat on one side for 30 seconds then switch to the other side for 30 seconds.

If you don’t have the balance to stand on one foot, keep your legs stationary and just perform the woodchop motion with your arm. With either variation, don’t over-twist your upper body while you’re chopping.

5. Windmill

Sets: Two

Time: 1 minute

1. Stand with your feet shoulder-width apart.
2. Point your right foot out about 45 degrees.
3. Keep your arms down at your sides, palms and forearms facing up.
4. Brace your core, and push your hips to the left side as you slide your right arm down your right leg.
5. Keep your right leg straight; you can bend your left knee a little as you lower.
6. As your right arm goes down, your left arm comes up; keep your gaze up toward your left arm.
7. Keep lowering as far as you can without putting pressure on your front leg or bending your spine, reaching your right arm toward your right ankle. You should feel a stretch in the hamstring of your right leg.
8. When you’ve lowered as far as you can, squeeze your glutes to reverse the motion and stand back up.
9. Repeat on one side for 30 seconds then switch to the other side for 30 seconds.

6. Statue of Liberty

Sets: Three

Time: 1 minute

1. Stand with your feet together, your right arm straight up above your head and your left hand on your left hip.
2. Drive your left knee up toward your chest, then lower it back down to the floor.
3. Drive your right knee up toward your chest, then lower back down to the floor.
4. Continue alternating knees like you’re marching in place for 60 seconds.

This exercise will challenge your balance and core strength. To make this exercise easier, keep both hands on your hips and march in place.