Core Stabilization Exercises: A New Approach for Chronic Low Back Pain

Living with chronic low back pain can make everyday activities a challenge. Fortunately, research suggests that specific core stabilization exercises may help reduce pain and improve your quality of life.

In 2018, a study was conducted with 34 people suffering from chronic low back pain—similar to what you might be experiencing. The participants were split into two groups. One group performed traditional physiotherapy exercises, while the other practiced McGill stabilization exercises. These exercises are designed to strengthen your core without putting too much strain on your spine.

The McGill group performed moves like spine-sparing crunches, side bridges, front planks, and bird dogs. They exercised three times a week for six weeks. By the end of the study, this group reported less pain, lower disability, and a greater range of motion compared to the group doing conventional exercises.

If you’d like to try these exercises at home, here are some instructions:

Spine-Sparing Crunch:

1. Lie on your back with one leg straight and the other bent.

2. Place your hands under your lower back for support.

3. Lift your head and chest slightly off the floor while tightening your abs.

4. Hold for a few seconds, then slowly lower down.

5. Switch legs and repeat.

Side Bridge:

1. Lie on your side with your elbow directly under your shoulder.

2. Lift your hips so your body forms a straight line from head to feet.

3. Hold this position for a few seconds.

4. Slowly lower your hips and switch to the other side.

Front Plank:

1. Begin in a push-up position, resting on your forearms instead of your hands.

2. Lift your body off the ground, keeping your core tight and your body straight.

3. Hold for as long as you comfortably can, then rest and repeat.

Bird Dog:

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

2. Extend one arm in front while extending the opposite leg straight back.

3. Keep your core engaged to maintain balance.

4. Hold for a few seconds, then switch to the other side.

In my practice, I've seen the bird dog exercise work wonders. Many patients report significant relief in back pain and improved core strength after adding it to their routine. If I were to recommend just one exercise, it would be the bird dog.

Remember, every person’s body is unique, and these exercises may need adjustments to suit your needs. If you live in Cranston, RI, and want a more personalized approach, consider visiting a local chiropractor. They can tailor these exercises to your specific condition and guide you on proper technique.

Always consult a healthcare professional before starting any new exercise routine, especially if you have ongoing back pain. With the right approach and expert advice, core stabilization exercises could be a promising step toward a life with less pain and more movement.

References:
Ghorbanpour A, Azghani MR, Taghipour M, Salahzadeh Z, Ghaderi F, Oskouei AE. Effects of McGill stabilization exercises and conventional physiotherapy on pain, functional disability and active back range of motion in patients with chronic non-specific low back pain. J Phys Ther Sci. 2018 Apr;30(4):481-485. doi: 10.1589/jpts.30.481. Epub 2018 Apr 13. PMID: 29706690; PMCID: PMC5908986.