Research shows that nearly 80% of Americans will, at one time or another, experience some type of back pain in their lives. Back pain can be the result of weak muscles, so often the treatment is simply to increase core strength.

Core muscles – those between your hips and your shoulders can become “imbalanced” resulting in pain that can send you straight to bed rest. It’s important to remember to work both sides of your muscles to prevent this imbalance from occurring. For example, if the back of your thighs are weaker than the front of your thighs, there can be an uneven pull on the front of your spinal column causing pain within your back.

The good news is that there are some very effective ways that you can integrate core strength training exercises into every workout session you perform. One way – which is extremely simple – is to breathe effectively. Deep breathing uses your diaphragm muscles which help to support the spinal column and lengthen the spine. This is great for your lower back and helps to support you when you walk or run.

Tummy Tuck and Bridge Lift

These two exercises can help you to reduce back pain and increase core strength as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. To perform this exercise, simply lie face down on the floor and squeeze your glutes. Rather than pressing into your thighs, you should try to reach your tailbone down towards your heels.

For the bridge lift, place your feet on a bench, or on the floor, and scoop your pelvis upward. Remember to keep your ribcage lowered to reduce any irritation or strain on your spinal muscles. This exercise will help to relieve stress on your back and focus the muscle contractions into your glutes and hamstrings.

You can alternate between these exercises doing 15 repetitions until you have completed two sets of each exercise.

Other exercises that are great for lower back pain are the lumbar side stretch, the hip flexor stretch, and calf stretches. These will all help to alleviate the pull on your spinal column.

Hip flexor stretch

When doing a hip flexor stretch, lay on your back and bring one foot forward while bending your knee at a 90 degree angle. Your other leg will be on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.

Lumbar side stretch

For this stretch you will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

Calf Stretch

This last stretch will open up your Achilles tendon, which is the most distant pull on the spine. Place an object under your foot and lean the weight of your body forwards. Be sure to breathe normally while you hold stretches for 30 seconds. You should begin to feel a stretch behind your knee and shin.