The 4 Absolute Best Core Exercises for Lower Back Pain or Herniated Disc

Many people who suffer from lower back pain or bulging discs may have had underlying biomechanical issues that contributed to the injury. One of the most common issues that people have is a weak core. While modern lifestyles are comfortable and convenient, the sedentary nature of contemporary life contributes to a number of health issues. One such issue is a weak set of core muscles. When people hear core muscles, they think of the abdominal muscles that give people six packs. However, our core is also made up of less visible, though equally important muscles that stabilize our spine and internal organs. In the wake of a lower back or spinal injury, it is important to build a strong core to support your lower back, though as always, consult a physician prior to re-engaging in physical activity after an injury. Below I’ve outlined the 4 major exercises that helped me the most in the wake of my herniated disc. 

Plank

The Plank is the undisputed king of the core exercises. By performing planking exercises, you’re targeting the exact core muscles that keep your spine stable and safe during both normal daily activities and exercise. There are a number of plank variations you can perform, however if you are new to planks or returning after some time off, it’s a good idea to start slow and follow a progression, increasing both the number of sets you perform as well as the time that you hold the planks for.

Beginner Plank

The first and easier variation of planking involves starting in a horizontal position on the ground, propped up on your forearms and toes. One of the keys to getting the most out of a plank workout is to squeeze your glute muscles while you are in the plank position. With your butt engaged, your body will not be able to use the larger and more powerful glue muscles to keep your body in the proper planking position. Instead, your body will use the very core muscles you’re aiming to target. Make sure that your body forms a straight line from your head down to your toes, and avoid the temptation to lift your butt up or let it sag down as you begin to tire. To begin with, aim for a modest goal of holding your plank for 30 seconds. Make sure that planks agree with your body and don’t cause any sharp or lasting pain. Once comfortable with 30 seconds, add two more sets into your routine. Then in subsequent workouts, add 5-10 seconds to each set of planks. 

Advanced Plank

As it becomes easier to hold your planks for longer, consider a different variation of planking. Rather than resting on your forearms, raise yourself up on your hands similar to if you were performing pushups. This adds some instability to your plank, which is actually a good thing. The additional instability forces your core muscles to engage even more, which contributes to their growth and development. As you continue to progress in your planking, another challenging variation involves using only one hand! Begin on your side, then raise yourself up using a single hand and with your weight on the outside of your foot. This variation targets the muscles of your posterior chain such as your obliques along with your internal core muscles. Additional variations include balancing your hands, feet or even both on exercise balls. However I wouldn’t recommend performing this variation without some practice and maybe someone to spot you. This is a fairly advanced progression and should not be attempted by beginners!

The plank is a powerful exercise to help you manage your existing bulging disc or lower back injury, and can also help you avoid future injuries. Considering working it into your workout routine once or twice a week!

Pelvic tilt

I’ve written about the pelvic tilt exercise as a stretch here, but they’re also a fantastic core strengthening exercise. While planks target your core muscles as a whole, the pelvic tilt specifically works the erector muscles in your lower back that surround your spine. The stretching version of this exercise involves keeping your flat on the floor while you lie prone and bring your lower back flush with the ground. While this is also a strengthening exercise, you can modify it to make it even more so.

Begin in the same position as the conventional pelvic tilt. Once your lower back is flush with the ground, begin lifting your feet off the ground, keeping your knees bent. See how far off the ground you can get your feet while keeping your back flush with the floor. Do this 5-10 times, then rest before performing 2 more sets. Add difficulty by adding repetitions. Over time, you’ll notice that you can bring your feet further and further up and back.

The final variation of the pelvic tilt is challenging, and should not be attempted unless you have progressed through the previous version. In this exercise, begin laying flat on your back. Bring your lower back flush to the ground, then with your legs kept straight, begin raising them. Keep raising them until you notice that your back is no longer in contact with the floor. Similar to the previous iteration, add repetitions and continue to push how far your legs come up before losing the shape of your lower back. Do not try to race through the variations of the pelvic tilt, rather aim for slow and continuous improvement. Over time, you will build a rock solid lower back, which will greatly help with lower back pain or a bulging disc.

Leg raises

Although leg raises are an overall core exercise, they target the main abdominal muscles most of all. Building strong abdominal muscles is very much beneficial for those with lower back pain or herniated discs, however there is so much emphasis on the showy abdominal muscles that I intentionally put both the pelvic tilt and plank exercises first as most often, people have overdeveloped ab muscles compared to the rest of their core. But as long as you are not neglecting your less visible inner core muscles, continuing to strengthen your abs is highly beneficial to your lower back.

The easiest version of the leg raise exercise has you start on your back. Raise your legs up, then return them back to the ground. In contrast to the leg raise variant of the pelvic tilt, you should not have your lower back touch the ground during this exercise. Rather, engage your abdominal muscles to perform the movement. Begin with 3 sets of leg raises, with 5 repetitions in each set. Over time, increase the number of repetitions. For added difficulty, ask a workout partner to push your feet back to the floor once you have raised them up. Try to fight this push and slow the descent of your legs back to the mat.

The next version of the leg raise is a little more challenging for your upper body. Hang from a pullup bar using your hands, or potentially arm supports if available, then raise your legs up. Try to get your legs up to a 90 degree angle from the floor, but try to get your feet slightly higher over time. Again for added difficulty, ask a workout partner or someone at your gym to push your legs back down after you have raised them up, and fight the push to lower your legs in a slow and controlled manner. I love leg raises as they give me a great burn in my abs that I’ll feel days after my workout.

Superman

The superman exercise is a great lower back workout that as an added bonus, also works your mid and upper back as well. Begin laying flat on the ground, but this time on your stomach. Have both arms and legs straight ahead and behind you respectively. Now, slowly raise your arms and legs until your weight is balanced on your stomach. Next, slowly lower your arms and legs, returning them to the ground. This is an exercise you should ease into. Don’t force yourself to raise your arms and legs more than is comfortable. Rather, try to push yourself just a little bit more each time. Similar to the other exercises I’ve written about, I recommend performing 3 sets of this exercise, with 5-10 repetitions in each set. However, since there isn’t a more challenging variation of this exercise, further your progression by adding repetitions to each set you perform.