Core Strengthening Exercises
How to Improve Your Core Muscle Strength
Core strengthening exercises are designed to improve the strength of the abdominal and spinal muscles that help support your low back. They can be used across all phases of your treatment program, and are only recommended when appropriate for your individual assessment, as part of your overall chiropractic treatment program. These exercises can help support your low back and reduce low back pain and sciatica — watch the video below for a full demonstration of each one.
If you’re in Townsville and want to find out what can be done to treat low back pain, our Low Back Pain Guide explains your treatment options, or you can book an assessment or just call us directly on 07 4779 3633.
Only perform these exercises when they’ve been recommended for you by your chiropractor, as part of your individual treatment and rehabilitation plan — not every exercise suits every person, and the right starting point depends on your specific assessment.
Abdominal Breathing
What This Exercise Helps With
This exercise builds awareness and control of the deep abdominal muscles that support the low back, and can help improve breathing patterns and core activation.
How to Perform This Exercise
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Place your hands on your stomach
- Take a deep breath into your stomach, pushing your hands up
- Hold for a second, then breathe out — as you breathe out, pull your stomach towards your spine, tightening your abdominal muscles
- Hold here until you feel the need to take another breath in
How Often Should I Do It?
Repeat for 5 minutes. This can be done up to twice a day.
Important Tips
- Keep the breathing slow and controlled throughout
- Focus on drawing your stomach towards your spine as you exhale
- Keep your shoulders and neck relaxed — the movement should come from your stomach
When to Stop
Stop and consult your chiropractor if this exercise causes pain, discomfort or dizziness. This should feel like controlled effort, not strain.
Pelvic Tilt
What This Exercise Helps With
This exercise builds control and awareness of the abdominal muscles that support the low back, helping to improve core stability and movement control.
How to Perform This Exercise
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Contract your abdominal muscles by drawing your stomach towards your spine
- Tilt your pelvis up without lifting your back or hips off the floor, using your abdominal muscles rather than your legs
- Hold for 10 seconds, then return to neutral
- Tilt your pelvis down, gently pushing into the floor, and hold for 10 seconds
How Often Should I Do It?
Repeat the whole motion 10 times. This can be done up to twice a day.
Important Tips
- Keep your back and hips on the floor throughout — the movement is small
- Use your abdominal muscles to drive the movement, not your legs
- Move slowly and with control
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, not strain.
Diagonal Curl
What This Exercise Helps With
This exercise builds strength and control in the abdominal muscles, including the diagonal or “oblique” muscles, helping to improve core stability and support for the low back.
How to Perform This Exercise
- Lie on your back with both knees bent to 90 degrees and both feet flat on the floor
- Contract your abdominal muscles by drawing your stomach towards your spine
- Slowly sit up to 45 degrees
- Reach both arms toward one side, then the other
- Slowly lower back down, keeping your abdominal muscles tightened
- Rest for 10 seconds
How Often Should I Do It?
Repeat 10 times, building up to 3 sets as tolerated. This can be done up to twice a day.
Important Tips
- Move slowly and with control, especially when lowering back down
- Keep your abdominal muscles engaged throughout the movement
- Start with fewer repetitions and build up gradually
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort. This should feel like controlled effort, not strain.
Arm and Leg Raises
What This Exercise Helps With
This exercise builds strength and control in the abdominal and back muscles that support and stabilise the spine, while also challenging balance and coordination.
How to Perform This Exercise
- Start kneeling on all fours, knees hip-width apart and hands shoulder-width apart, keeping your spine relaxed and neutral (not arched up or down)
- Contract your abdominal and back muscles and lift one arm
- Hold for 10 seconds, then lower and repeat with the opposite arm, then each leg
- Once comfortable, progress to lifting one arm and the opposite leg together for added difficulty
How Often Should I Do It?
Repeat 10 times, working through each limb. This can be done up to twice a day.
Important Tips
- Keep your spine neutral throughout — avoid arching or rounding your back
- If lifting a leg is difficult to begin with, start by raising arms one at a time only
- Move slowly and with control rather than quickly
When to Stop
Stop and consult your chiropractor if any movement causes pain or discomfort, or if you lose your balance or control. This should feel like controlled effort, not strain.
Still Struggling With Low Back Pain or Sciatica?
If low back pain, sciatica or restricted movement are continuing despite exercise, it may be time to have the problem properly assessed.
A professional examination can help identify whether joint restriction, muscle weakness, movement control or another factor may be contributing — and whether exercise, chiropractic care or referral for further assessment is the most appropriate next step.