Core Exercises for Back Pain, Osteoporosis & Osteoarthritis

If you’re struggling with back pain, osteoporosis, or osteoarthritis in your spine, you may be wondering which core exercises are safest and most effective. The good news is that strengthening your core can significantly improve your spine's stability, reduce pain, and boost mobility—but it’s essential to focus on the right exercises.

Why the “Pelvic Tilt + Exhale” Is Key

The pelvic tilt + exhale is the cornerstone of a strong, stable core. By tilting your pelvis and exhaling, you decompress your spine, engage the pelvic floor muscles, and activate the deep core muscles that directly support your lumbar spine. This exercise also lays the groundwork for more advanced movements like planks and bird dogs, allowing you to perform them safely and effectively.

When your doctor advises you to strengthen your core for back pain or osteoporosis, this is exactly what they mean, even if they don’t explain it in these terms. 😉

What Does "Strengthening Your Core" Really Mean?

If you've been told to "strengthen your core" but didn't know where to start, you're not alone. Many people try crunches or planks, only to experience more pain. The key is not to do more, but to do the right exercises with proper form.

Core strengthening, when done correctly, stabilizes your spine and alleviates pain, even with conditions like osteoporosis and osteoarthritis.

How to Strengthen Your Core the Right Way

Here are a few core exercises to get you started on the right foot:

1. Mastering the Pelvic Tilt + Exhale
   • Step 1: Lie on your back with your knees bent and feet flat on the floor.
   • Step 2: Gently tilt your pelvis upward, engaging your lower abs to flatten your lower back against the floor.
   • Step 3: Exhale fully, drawing your belly button toward your spine, and hold the tilt for a few seconds before releasing.

Once you’ve mastered this, you’ll begin to feel how it decompresses your spine and engages your deep core muscles.

1. Progression #1: Add Limb Movements
   • Step 1: While holding the pelvic tilt, extend one arm and the opposite leg, keeping your spine stable.
   • Step 2: Return to the starting position and repeat on the other side.
   • This progression helps build coordination and control while improving core stability.
2. Progression #2: Master Planks & Bird Dogs
   • Planks: In a tabletop position, lift your knees off the floor, keeping your pelvis tilted and core engaged. Hold the position while maintaining stability through your spine.
   • Bird Dogs: Extend one arm and the opposite leg while keeping your pelvic tilt engaged. Hold for a few seconds, then switch sides.

These exercises build full-body strength and improve spinal stability.

Common Mistakes & How to Fix Them:

• Sagging or arching your back: Keep your core engaged to avoid straining your spine.
• Not breathing correctly: Proper breathing—exhaling as you engage your core—is essential for stability.

Big Takeaways:

• Master the pelvic tilt + exhale to build a strong foundation for core strength.
• Progress to adding limb movements and incorporating planks and bird dogs.
• Focus on control, stability, and proper breathing.

By strengthening your core with these exercises, you’ll reduce back pain, improve posture, and support better movement. Start slow, prioritize good form, and build your foundation at your own pace. Your spine and overall health will thank you!

Let me know if you have any questions or need help getting started!

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