Four core-strengthening exercises and how to program them for back pain
When it comes to training the core with a sensitive back, I’ve learned a lot from personal trial and countless clients who want to train but keep re-injuring their backs or feel stuck in a pain cycle. Many start with a minor flare-up and push through what they call a “safe” workout, finishing with moves like hanging leg raises or decline sit-ups, sometimes adding weighted ball slams because they’ve heard a stronger core will fix the pain. The intent is good, but the next day the lower back tightness and pain creep back in.
Within a day or two, mornings can feel like a branch is wedged between the vertebrae. Bending to tie shoes or get dressed can feel impossible, and you might wish for relief that only a short-lived pain medication can bring. Lower back pain is complex and can involve many factors, but a key topic to address is how you approach core training.
How to approach core training with a sensitive back
From my experience coaching corrective core work for sensitive backs, there are three recurring points.
1) Safe, modified approaches to common exercises with the sensitive back in mind
Modifications aren’t about making things easy; they’re about finding a pain threshold you can control. This threshold matters because it can determine whether you’re stuck on the couch with pain meds or moving toward freedom and faster recovery. When selecting and performing core exercises, focus on how the variation affects your lower back in the moment and 24 hours later. Work should never involve training through pain—irritation from an exercise often appears after the initial feel-good response fades.
2) Proper coaching through these modifications to safely progress to a safe level of difficulty
Once you’ve identified your safe threshold, tailor the exercise to fit your needs. There are many ways to do this, and a few key cues can help.
– Check the position of your pelvis. Is it neutral? Especially with the moves shown below, take stress off the lumbar spine. Overextension or over-flexion can worsen pain, so be mindful of your spine’s position when adding any challenge.
– Bring loads or limbs closer to your body. If you have back pain, holding a weight or reaching outward places more demand on the lower back. For exercises like planks or Pallof presses, keep the weight or resistance closer to your body to reduce stress on the spine.
3) A mindset shift
When training for back pain relief, the emphasis is not on the exercise itself but on where your painful points are during the movement. Shifting your focus in this way can change how you approach training and its outcomes.
Where to start with core training
With the approach above in mind, here are four favorite exercises you can use and adjust for different levels.
1. Banded Quarter Crunch
This move promotes full upper-body engagement and trunk bracing. Before you lift, think about pulling the arms down and back, engaging the lats, while keeping the spine neutral, shoulder blades tucked, and chin aligned. As you lift, aim to move everything as a unit, with the core doing the work while the rest of the body stays stable. A cue many find helpful is to imagine your forehead reaching toward the ceiling, which can intensify muscle recruitment. Reps and holds can vary: you can do a single lift followed by a full breathing cycle, or hold for a few breaths before returning to start.
2. Banded Iso-Deadbug
The classic dead bug can disappoint if not scaled to your needs. This version uses a band to help upper-body engagement and offers four progressions from easy to harder, so you can tailor it to your current tolerance.
3. Banded Sit-Backs with Iso Hold
Beyond building strength, this exercise reinforces healthy movement patterns. The hip hinge is essential, but it’s easy to misuse. Incorporate these into your routine to practice bracing and proper movement, and progress gradually. The most important factor is the integrity of your body position rather than the number of sets, reps, or amount of weight. Stay within your pain threshold and don’t push through pain for a burn.
4. Banded Bird-Dog
This movement can cause frustration and increased pain if advanced too quickly. I didn’t respect this exercise early on in my rehab and learned the hard way that you must understand why you’re using each variation. Focus on the available modifications to stay within your safe zone. Don’t rush; break the exercise into segments and ensure there are no gaps that cause pain. You can attach the band to the wrist or ankle to increase difficulty for each limb, either in the full Bird-Dog or in its segmented forms.
A final note
You might be wondering which exercise to start with or which is best for a particular goal. Don’t get caught chasing the “best” move. It’s not the exercise itself but how you approach it and your starting position. Evaluate your body’s position before you begin, then use the exercise to challenge and improve that safe position. If you apply this mindset to every core move, you’ll improve your chances of lasting relief.
About the author
After rupturing my L5-S1 disc more than seven years ago, I was told surgery and pain meds were my only path to a pain-free life. I chose to pursue a fitness-focused approach to back pain relief, testing what truly helps through years of coaching. Now, after more than a decade in the field, I devote most of my time to guiding people toward a drug- and surgery-free route to relief. When I’m not coaching, you can find me on Florida’s Gulf Coast, surf fishing with my wife and two kids, or enjoying Mexican food. For more information, you can visit my website.
