How to Strengthen Your Core Without Stressing Your Back

melaniemovewell
Dec 7, 2025
5 min read

Safe, smart exercises to help you move with confidence again

Woman performing a glute bridge in her living room.

A strong core is one of the best things you can do for your spine, especially as we get into our 50s and beyond.

But here’s the challenge:

Most traditional “ab workouts” like crunches or sit-ups can actually make back pain worse.

Many people tell me they want to strengthen their core but find that common exercises only aggravate their back. That’s often because those moves don’t engage the glutes, back stabilizers, and deep core muscles that actually protect your spine.

You don’t need crunches or six-pack abs to have a strong core and you don’t need to suffer through exercises that leave you feeling more stiff or sore. You just need a strategy that builds stability instead of strain.

Let’s get the heart of it and better understand what the core is. Then I’ll break down my three favourite core moves. These exercises are ideal for beginners with back pain or anyone looking for safe core strengthening after 50.

Why Some Core Exercises Hurt Your Back

Crunches and sit-ups repeatedly bend the spine, which can irritate discs, joints, and hip flexors. For many people with back pain, that type of flexion is already sensitive.

Common form mistakes that increase discomfort:

Holding your breath or “bearing down”
Letting the low back arch or lift off the floor
Rushing through reps without control
Moving your legs and arms without true core support

The goal isn’t to “feel the burn” but to work at a deeper level and gain control.

Core Strength for Back Pain Relief: What Most People Miss

Your core isn’t just your abs. Think of it as a supportive girdle surrounding your torso and that protects your spine and helps keep you stable and steady during everyday activities like walking, stairs, lifting groceries, gardening and even sitting.

Your core includes:

Deep abdominals (your spine’s built-in support system)
Pelvic floor
Diaphragm (your breathing muscle)
Back stabilizers
Glutes (major players in lumbar support!)

So rather than chasing the “ab burn,” you want to focus on slow, controlled movements where your body has to learn and work to stay steady. This is where you will find the real functional gains.

Research shows core-stabilization tends to improve pain and function, especially in the short-to-medium term, when done correctly. Over time, combining it with overall strength, mobility, and movement variety may bring the best results.

How to Strengthen Your Core Without Back Pain

Here are four key rules to keep in mind while performing core strengthening exercises:

Maintain a neutral spine: this means no forcing your low back into a flat or arched posture
Keep breathing: holding your breath increases pressure in the abdominal space and can aggravate low back pain. The goal is a steady inhale and a long controlled exhale.
Prioritize quantity over quantity: keeping good form is essential, start small with slow reps and increase the number or difficulty of the moves as you progress.
If something feels wrong: dial it back, check your form and avoid pushing through discomfort.

My Top 3 Back-Friendly Core Exercises

These are ideal if you’ve dealt with stiffness, back flare-ups, or you’re rebuilding core strength after 50. Each includes a starter modification and a way to progress so you can build confidence at your pace.

👉 Watch the video demo HERE

1. Glute Bridge

Stronger glutes take pressure off your low back during everything from walking to lifting groceries.

How to do it:

Lie on your back, feet hip-width apart
Press through heels and lift hips just enough to feel your glutes working
Keep ribcage down and avoid arching your back
Hold 1–2 breaths, lower with control

Common mistakes

Lifting hips too high and loading the low back
Flaring ribs or holding breath

Progression: Single-leg bridge or add a mini band above knees

Insert image

2. Dead Bug

Trains core stability while arms and legs move, exactly what your spine needs in real life.

How to do it:

Lie on your back, knees over hips, arms above shoulders
Slowly lower opposite arm + leg while maintaining a gently anchored low back
Return to start and switch sides

Common mistake

Ribs popping up or back arching

Progression: Squeeze a pillow or yoga block between hand and knee

3. Bird Dog

This move builds coordination between your torso and glutes while resisting rotation and provides a massive win for back health.

How to do it:

On hands and knees, reach long (not high) with opposite arm + leg
Keep ribs and hips level
Move slow and steady

Common mistake

Twisting the pelvis or looking up (keep neck neutral)

Progression: Draw the opposite elbow towards the opposite knee after the reach and hold (3–5 seconds)

NOTE: if anything creates or amplifies your low back pain, make the move smaller and slower. Your core should feel supported, not strained.

How Often Should You Do Core Work?

Keep in mind that consistency always matters more than intensity.

For best results and consistent progress aim for:

3–4 sessions/week
10–15 slow reps per side
1–2 sets to start

The key is that these exercises should leave you feeling more stable and not physically wiped out, sore or stiff.

Common Questions

Is it OK to exercise your core with back pain? Yes, in fact, these are some of the moves I often prescribe first to patients with acute low back pain. They introduce gentle movement, and reduce stiffness and spasms. As long as movements are pain-free and focused on stability, not bending and straining.

Are planks bad for back pain?Not at all, they can be an excellent progression! But if they cause discomfort, try a hands-and-knees version first.

Should my back get tired?

No. Back muscles shouldn’t be taking over the workload. If you feel more back than core, you will want to check and reset your form or choose an easier variation.

Core Strength Leads to Long-Term Benefits

You don’t have to avoid exercise because of back pain. In fact movement often leads to more pain and more fear of movement. You need a better strategy.

When you build core strength the right way, everything becomes easier:

Getting up from the floor
Carrying groceries
Walking, hiking, and staying active
Less stiffness, more stability

You deserve to feel strong and capable in your body, not cautious or limited.

Ready to start?

Get my free 5-Day Joint-Loving Habits Mini Guide. It’s full of quick, science-backed strategies to reduce stiffness and build better movement habits, plus a printable habit tracker to celebrate the wins.

If you want personalized support, book a consultation and let’s get you moving confidently again. Today is a great day to take back control of your movement. Get started today

References:

Chang, W. D., Wang, H. Q., Huang, Q., & Lin, H. H. (2015). Core strength training for patients with chronic low back pain: A comparative study on different methods. Journal of Physical Therapy Science, 27(11), 3325–3330. https://doi.org/10.1589/jpts.27.3325

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