Much of the pain that people experience in their backs can be helped by strengthening muscles, especially in the core. Aside from the traditional exercises like sit-ups or crunches, there are several other exercises to increase strength and, ultimately, reduce back pain.

To start with and before moving on to the exercises below, start by laying on your right side. Prop yourself up on your right elbow, so that your right hip is on the ground and your knees are stacked one on top of the other.

Next, extend your legs out so that now your feet are stacked one on top of the other. Come up off your elbow so that you’re resting your weight on your feet and your right hand — your right elbow is straight, so you’re depending on the strength in your right side to keep you off the floor.

Start by staying in this position for 10 seconds. Once you can do that comfortably, increase first to 20 seconds, then 30. Be sure to switch sides so that you’re strengthening both your right and left obliques.

After you have gained some strength, move on to the positions below. Instead of leaning on your right hand, bring yourself back down to your elbow. Start with your right hip on the floor. Engage your core muscles and slowly lift your hip off the floor, so that you’re supporting yourself with your elbow and your feet. Slowly lower your hip back down to the floor. Repeat this exercise 5 to 10 times to reduce back pain and further improve your everyday ability to move and enjoy the life you live.


Side plank

Side plank 2