Top 5 Core Exercises For Your Low Back | Kanata Chiropractor

Top 5 Core Exercises For Your Low Back

Move By Design

If there’s 1 thing that’s become abundantly clear over the past 6 weeks, it’s how incredibly adaptable we are as humans.

Adaptation is always useful in the short term, allowing us to cope with a ton of stress and survive… but there’s always a cost.
One of our big concerns is that, with an extended break from your regular chiropractic checkups, your core problem may start to resurface.  For some this may mean more pain and discomfort, but for a lot of us, it’s more subtle than that… It’s the slow and steady loss of function that often goes unnoticed.
While there’s no real replacement for your chiropractic checkups, there’s still lots of things you CAN do to protect your spine this spring.

1 of the best things you can do is strengthen the muscles that protect the spine – often referred to as your “core muscles.”

When it comes to the science of fitness, there is one thing every expert can agree on: Having a properly functioning core is essential for maximizing performance and avoiding injuries, including back pain.


Whether you’re an avid athlete, a professional desk-sitter, or simply looking to prevent back problems now and in the future,  these core exercises will help!

Core 101

Your core is made up of all the muscles that stabilize your trunk – front, back, sides… It even has a roof (your diaphragm) and a floor (called your pelvic floor muscles).

For activities that require a lot of spinal movement – like crawling on the ground – the core muscles produce less stiffness… more stiffness when you’re lifting up your squirmy 25lb child, and super-rigid when you’re pushing your car out of the mud/snow.

When your core stops working properly, it spells trouble for your structure including your discs, spinal joints and the ligaments that support your spine and pelvis. Not to mention, when the core stops doing its job to stabilize the spine correctly, the wires (nerves) that connect your brain to your body can also become irritated. Apart from causing pain, this nerve interference can turn around and cause even more problems with your core.

Top 5 Core Exercises

Here are 5 basic core exercises that will help you build a super strong core.

1. Chest Lift

The chest lift is the first step to activating your core muscles properly. It looks like a mini crunch, but keep your back firmly planted to the floor.

2. Bird-Dog

The Bird-Dog is a great example of generating spinal stiffness with movement. Imagine you are trying to balance a tray of drinks on your back, that’s how stable you want to be.

3. Side Plank

A big part of your core’s job is to keep the spine aligned. The side plank is a great way to train the muscles along the sides of your core.

4.  Glute Bridge

Many don’t consider the glutes and hamstrings as part of the core, but they are some of the biggest stabilizing muscles of the pelvis, making them super important for your core. This is a great exercise to get your glutes firing. Keep in mind you should feel this in you butt and inner thighs, not your low back.

5. Founder’s Exercise

This core exercise is more advanced and helps to build strength with the hinging movement around the hips and pelvis. If you have an existing lower back problem, then speak to your chiropractor or physiotherapist first to decide if you are ready for this kind of move.

Looking for more tried-and-tested mobility exercises?

Try our Move By Design Dynamic Mobility Program by clicking below!

johnDr. John MacPhee is a Chiropractor, speaker and passionate health and wellness expert. He has inspired thousands of people to take control of their own health using the Life By Design method. Dr. John is co-owner of The Wellness Group, the largest Life By Design Certified Chiropractic office in Canada. Apart from full-time practice, John maintains a busy speaking schedule, with a particular emphasis on improving productivity and focus at work. Otherwise, you can find John training hard at CrossFit 613, exploring Gatineau Park, or holed away studying the latest research at various cafes across the west end.