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5 Low-impact Moves To Strengthen Your Back And Core

Low Impact Strength Training to improve your back and core

Millions of Americans suffer from debilitating back pain every day. As we age, our bones become weaker and more brittle, leading to sore muscles and less flexible discs filled with diminishing amounts of fluid. This only further complicates the issue for those already enduring this painful condition.

If you’re carrying extra pounds and don’t get much exercise, your chances of experiencing back issues are significantly higher.

Luckily, the remedy for your sore back may be as effortless as focusing on strengthening your core. By exercising these muscles that encircle your abdomen and reinforce your spine, you can gain relief from chronic back pain – regardless of whether you are an elite athlete or someone who leads a sedentary lifestyle.

Ready to get your abs toned and reduce back pain? Give these top five core exercises a shot two or three times a week for the best results:


Get into a push up position and bend your arms, relying only on your forearms to support you. It’s essential that you have good form while doing planks because it can be easy to overcompensate with the back muscles which will cause your gut to sag. Instead of this, make sure that you draw in those core muscles at the level of the belly button and maintain that posture for as long as possible! Keep everything else (your hips, legs & torso) aligned together in a straight line all throughout – don’t forget about tightening those abdominal and gluteal muscles either!

Bird Dog

Get into the bird dog position by getting onto all fours, then make sure your back is in a neutral stance (not too high or low). Concentrate on engaging your core muscles and stretch out with one arm while extending your other leg behind you. After taking a deep breath, return to the starting point and repeat for the opposite side. This simple stretching exercise will help strengthen nearly every muscle within your body’s core so balance can be achieved!

Yoga Cat

Start on the floor by positioning yourself with your hands and knees. Imagine a string coming from your stomach that is pulling you up to the ceiling, then arch your back while tucking in your chin slightly (as if an angry cat). Take a deep breath as you hold this position; afterwards, tighten your abs, drop down chest toward the ground and lift head carefully. Complete these steps again for repetition of posture.


Strengthening and toning your core muscles is easy with crunches. To make the move more manageable, put a chair or coffee table beneath your calves to provide extra support while exercising. For an easier adaptation of this exercise, cross your arms over your chest before lifting your shoulders off the ground; however if that’s too intense for you then extend them out in front instead – it’ll still engage those much sought-after six-pack muscles without putting as much strain on both ab area and back!


Start this exercise by lying on your back with your knees bent at 90-degree angles and the soles of your feet planted firmly on the floor. Activate those deep core muscles, then slowly lift your hips up until you create a bridge position—but be sure to keep that natural curve in place in the lower portion of your spine. If it feels comfortable, move one leg off the ground while still maintaining a straight line through its heel; bring it down before switching legs so each side gets some attention!

To truly fortify your core and actuate a decrease or elimination of back pain, it’s essential to engage those muscles even when you’re not exercising. If you have an office job that requires quite a bit of sitting time, make sure to stand up regularly for breaks. Make sure to keep your posture straight with shoulders back – this will help immensely! Additionally, bend at the knees instead of at the waist whenever lifting something; engaging your core is critical in such circumstances as well. Put these strategies into daily practice and there won’t be any area left unchecked towards achieving optimal muscular health!