Core Without Crunches: 4 Low Back Friendly Exercises for Stability and Strength
May 15, 2025Working your core doesn’t always mean doing endless crunches. In fact, focusing on core exercises that stabilize the spine and engage muscles without straining your low back is just as, if not more, effective. Whether you're dealing with chronic back pain or simply want to build a strong, resilient core, these low back friendly core exercises can help you get there — without the risk of injury. Let’s dive into four core exercises that are not only gentle on the low back but also super effective at engaging your entire midsection.
- Side Plank
The side plank is one of the best exercises for targeting your obliques and stabilizing your entire core. By keeping your body in a straight line while supported on one arm, you're forcing your core to engage in order to keep everything aligned. This is a fantastic way to improve lateral stability and strengthen the muscles that support your lower back. Research has shown that side planks activate the core muscles without causing excessive strain on the spine, making it an ideal choice for those with low back issues. If you're new to side planks, start with shorter durations and progressively increase your time as your strength builds.
- Farmer’s Carry
While it may seem like a simple walk with weights, the farmer’s carry is a game-changer for core stability. This full-body exercise challenges your core to stabilize your spine as you walk while holding weights in each hand. Whether you use dumbbells, kettlebells, or a trap bar, the farmer’s carry requires your core to activate continuously, building functional strength. A study from the National Strength and Conditioning Association (NSCA) has found that exercises like the farmer’s carry that engage your entire body improve overall posture, reduce the risk of injury, and strengthen the muscles surrounding your lower back. As you walk, make sure to keep your shoulders back and core tight to maximize the benefits.
- Deadbug
The deadbug is another excellent low-back-friendly exercise that focuses on core engagement while avoiding strain on the spine. By lying on your back with your arms extended toward the ceiling and knees bent at 90 degrees, you slowly extend one leg and the opposite arm while keeping your low back pressed firmly into the floor. This exercise promotes coordination, stability, and controlled movements, all while strengthening the deep core muscles (like the transverse abdominis) that support the spine. Research from the American Council on Exercise (ACE) emphasizes the importance of deadbug variations in building a stable core without risking lower back discomfort.
- Birddog
The birddog is a fantastic exercise for improving core stability while also engaging the glutes, shoulders, and lower back muscles. Start on all fours, then extend one arm and the opposite leg at the same time while keeping your hips square to the ground. This exercise is known for its ability to improve balance, strengthen the core, and promote spinal alignment. According to the Journal of Strength and Conditioning Research, exercises like the birddog help activate key core muscles while improving posture and reducing low back pain.
These four exercises are all excellent choices for strengthening your core while keeping your low back safe. By incorporating them into your routine, you’ll be targeting the deep muscles that stabilize your spine and improve overall functional strength. So, next time you’re tempted to drop to the floor for a set of crunches, remember: your core deserves more than just abdominal flexion — it deserves full-body stability.
Let's work on building a stronger core to support your body and movement. Apply for 1:1 coaching for your personalized workout program, meal plan and access to me!
Xo,
Coach Tatiana
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