Banish Lower Back Pain for Good With This 20-Minute Core Workout

Things like stretching and foam rolling your tight muscles away can help with lower back pain. But one thing you might not realize can help with lower back pain too is doing a core workout, and East River Pilates instructor Brian Spencer proved exactly that in the latest episode of Good Moves.

First thing’s first: How are core strength and back pain connected in the first place? “Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures for stability, including ligaments—the tissue that connects bone to bone—as well as the spinal bones or discs which lie between the spinal bones. This can cause pain,” says physical therapist Patti Mariano Kopasakis, PT, DPT, SCS. But exercise can help, and she says specifically focusing on strengthening your core muscles could provide additional benefits.

“It’s designed to help activate stabilizers that promote low back health to help you feel good in your low back every day and for the rest of your life.” —Brian Spencer, Pilates instructor

While this 20-minute workout challenges your core on a deeper level, that burn comes with an added bonus of getting your lower back in tip-top shape, too. “It’s designed to help activate stabilizers that promote low back health to help you feel good in your low back every day and for the rest of your life,” says Spencer. Because you’re working on banishing lower back pain, there’s a strong focus on form to ensure you’re targeting the right muscles, as well as clear modifications that will keep you feeling your best, like using your arms for support when needed.

Another perk about this core workout: There’s no complicated or advanced movements. While you’ll no doubt work up a sweat, Spencer sticks with the basics that gently build up your muscle strength without causing additional issues with your lower back. If you want to banish pain for good, press play on the video above and try it out for yourself.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.