The Low Back: Your Foundational Core Cincinnati

Revisiting last week: the muscles of your core as an X.

The muscles of your lower back and your quads are one line of the X.

They are too tight.

And your abdominal muscles and hamstrings are the other line of the X.

They are too weak.

This week we are going to walk you through what you can do to fix these imbalances and prevent current or future low back pain.

Simple and Effective

We want to make this simple and effective, so you can stick to it.

First wake up in bad.

Do take a deep breath and hold it for 3 seconds, extending you stomach.

Purse your lips and breath out slowly taking 5 to 15 seconds.

Do these 3 to 5 times, warming up your core, now you’re ready for the next step.

While still lying in bed, go ahead and do some hip raisers.

Lift your hips off the bed and hold for 5 seconds.

Bring your hips back down and now hold your knees and pull them into your chest and hold for 5 seconds.

Go back and forth between the hip raisers and your double knee to chest stretch. And do these 3 to 5 times.

You are now gently stretching your low back and quads while working to strengthen your abdominals and hamstrings.

Balance Your Core

So far in our quest to balance our core to prevent or reduce low back pain we’ve run through a deep breathing exercise, warming our core.

Next was hip raisers for abs and hamstrings, followed by a knees to chest stretch for your low back and quads.

Now the next progression is as easy as rolling out of bed.

With your feet and knees on the floor, plant your right knee to the ground, and plant your left hand under your left shoulder.

Extend your left leg behind you and stay balanced while you reach your right hand in front of you.

Hold for 5 to 10 seconds.

Now crunch you left knee and right elbow into you. And hold for 3 seconds.

Extend and crunch for 3 to 5 cycles and then repeat on the opposite side. This is definitely my favorite exercise, and believe me. I am no stranger to low back pain.


Now that you’re nicely warmed up it’s time for an awesome abdominal exercise.


Laying prone on the floor, come up onto you elbows and knees and hold for 3 to 5 seconds. If you are more advanced come up onto your elbows and feet (keep in mind this is much harder).

Now raise yourself onto your knees, sit back and extend your arms in front of you into child’s pose and hold for 10 to 15 seconds or more. This is an awesome stretch for your quads and low back.

Go back and forth between planks and child’s pose

Word to the wise… if suspect your abdominal core is de-conditioned, or if you find planks difficult, build up to them slowly, and just hold you planks for a second or two. God knows these have made me sore for a week when I was trying to be a hero!


My friend Dr. Amanda Dee Baes from Healing Hands Chiropractic has a great article on 6 things you can do to get rid of Back Pain. Check it out!

Feel free to contact us with any questions at Backbone Wellness Institute for the best chiropractic experience
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