Back friendly core exercises: 10 ab moves that go easy on your spine
The most back friendly core exercises train your trunk to hold still while your arms and legs move, instead of curling your spine again and again: dead bugs, bird dogs, side planks, front planks, the McGill curl-up, bridges, a band Pallof press and a one-hand carry. They work your abs, sides and back muscles together, and most can be started on a day your back is sore.
Below are 10 core moves you can do at home, from easiest to hardest, with holds and reps for each, a 10-minute routine, a 6-week plan, what to swap for crunches and twists, notes for your pelvic floor and for osteoporosis, and when to see a doctor first. You need a floor, a chair or counter and, for one move, a resistance band.
What "core" means, and what core training can and can't do
Your core is every muscle between your ribs and your hips: the six-pack muscle at the front, the obliques on your sides, the deep muscle that wraps around your waist, the muscles along your spine, your bottom and your pelvic floor. Day to day, their main job isn't to bend you. It's to keep your trunk steady while you lift, carry, push, reach and turn.
It's worth being honest about the evidence. Core or "motor control" exercise helps many people with back pain, but a Cochrane review (Saragiotto and others, 2016) found it probably isn't better than other kinds of exercise. In other words, there's nothing magic about core work. It earns its place because it's a gentle way to start moving and loading a sore back, and because a steady trunk makes the rest of your strength training, like squats, rows and carries, easier. Pair it with a full-body routine like the one in our guide to back friendly exercises.
Why crunches and sit-ups bother some backs
A crunch or sit-up curls your spine forward, rep after rep, sometimes with your hands pulling on your neck. Healthy backs often tolerate them fine. A sore back, especially one that hurts more when you sit or bend forward, often doesn't. The Royal Osteoporosis Society also advises people with osteoporosis to take care with repeated or loaded forward bending, which is exactly what sit-ups are.
You don't need them to build a strong middle. The moves below work the same muscles in the way they're used in daily life: resisting a sag, a sideways lean or a twist.
| Instead of | Try |
|---|---|
| Sit-ups and crunches | Dead bug, McGill curl-up, front plank |
| Russian twists, bicycle crunches | Pallof press, side plank |
| Double leg raises lying down | Dead bug with one leg at a time |
| Supermans (face down, arching up) | Bird dog |
| Side bends with a dumbbell | Suitcase carry |
10 back friendly core exercises, easiest first
| # | Move | Main job | Start with |
|---|---|---|---|
| 1 | Breathe and brace | Learning to tighten without holding your breath | 5 breaths, twice |
| 2 | Heel slide | Front of the trunk, lying down | 2 sets of 8 each leg |
| 3 | Glute bridge | Bottom and back of the thighs | 2 sets of 10 |
| 4 | Dead bug | Front of the trunk, stops the back arching | 2 sets of 6 each side |
| 5 | Bird dog | Back muscles and bottom, stops twisting | 5 each side, 5-second holds |
| 6 | McGill curl-up | Front of the trunk with the lower back supported | 5 holds of 8 to 10 seconds |
| 7 | Side plank from the knees | Sides of the trunk and hips | 3 holds of 10 seconds each side |
| 8 | Front plank, raised then from the knees | Front of the trunk, stops sagging | 3 holds of 15 to 20 seconds |
| 9 | Pallof press | Stops twisting while standing | 2 sets of 8 each side, 2-second holds |
| 10 | Suitcase carry | Stops leaning while walking | 3 walks of 20 to 30 seconds each hand |
How to do each one
1. Breathe and brace
Lie on your back, knees bent. Breathe in through your nose so your belly and lower ribs widen. Breathe out slowly and feel your lower belly firm up gently, about a quarter of your full effort, as if bracing for someone to poke it. Keep that light tension and keep breathing normally. This is the "brace" you'll hold in every other move. It isn't sucking your stomach in, and it isn't holding your breath.
2. Heel slide
Same start, light brace. Slowly slide one heel along the floor until the leg is almost straight, then slide it back. Your pelvis shouldn't rock and your lower back shouldn't arch off the floor. Swap legs. This is a good first move on a sore day.
3. Glute bridge
Feet flat and hip-width apart. Squeeze your bottom and lift your hips until your knees, hips and shoulders line up; don't arch higher with your lower back. Pause 2 seconds, lower slowly. Harder: march, lifting one foot an inch off the floor at the top, then the other.
4. Dead bug
Lie on your back, knees bent over your hips, arms reaching to the ceiling. Breathe out so your ribs settle. Slowly lower one heel to tap the floor and bring it back; swap. When that's easy, lower the opposite arm overhead at the same time, then straighten the leg further out. Your lower back stays in light contact with the floor the whole time; if it lifts, shorten the reach.
5. Bird dog
On hands and knees, hands under shoulders, knees under hips. Slide one leg back and lift it to hip height while the opposite arm reaches forward. Hold 5 seconds without your back twisting or sagging; imagine a glass of water balanced on your lower back. Return and swap. Easier: move only the leg. Harder: hold 10 seconds, or draw a small square with your hand and foot.
6. McGill curl-up
Spine researcher Stuart McGill designed this as a crunch that spares the lower back. Lie on your back with one knee bent and one leg straight, hands under the small of your back to keep its natural curve. Brace lightly, then lift your head and shoulders just an inch or two off the floor as one piece, without tucking your chin or curling your lower back. Hold 8 to 10 seconds while breathing, lower, and repeat. Swap which leg is bent halfway through.
7. Side plank from the knees
Lie on your side propped on your elbow, elbow under your shoulder, knees bent behind you. Lift your hips so you're in a straight line from knees to head. Hold, breathing, then lower. Build to 30 seconds over a few weeks, then straighten your legs and lift from your feet, top foot in front of the bottom one.
8. Front plank, raised then from the knees
Start with your forearms on a kitchen counter or the seat of a sturdy chair and walk your feet back until your body is a straight line. Squeeze your bottom, ribs down, and hold. The lower the surface, the harder it gets: counter, then chair, then the floor on your knees, then on your toes. A shaking plank held well for 20 seconds does more than a sagging one held for a minute.
9. Pallof press
Tie a resistance band around a sturdy table leg or shut it in a door at chest height. Stand side-on to it, feet hip-width, holding the band at your chest with both hands. Press your hands straight out in front of you and hold 2 seconds while the band tries to twist you, then bring them back. Do all reps, then turn around for the other side. Step further from the anchor to make it harder. It trains the muscles you use when you open a heavy door or carry a toddler on one hip.
10. Suitcase carry
Hold a heavy shopping bag, a full water jug or a dumbbell in one hand and walk slowly, standing tall, without leaning towards it or away from it. Switch hands. Heavier and longer walks over the weeks.
A 10-minute back friendly core routine
This uses a pattern McGill recommends for back friendly core work: short holds, repeated, with fewer reps each round, so your muscles build endurance without getting so tired that form slips. Do it on its own, or after a strength session.
| Order | Move | How much |
|---|---|---|
| 1 | Breathe and brace | 5 slow breaths |
| 2 | Glute bridge | 10 reps |
| 3 | McGill curl-up | 10-second holds: 6, rest 20 seconds, then 4, rest, then 2 |
| 4 | Side plank (knees or feet) | 10-second holds each side: 3, then 2, then 1 |
| 5 | Bird dog | 10-second holds each side: 4, then 3, then 2 |
| 6 | Dead bug | 1 set of 6 to 8 each side |
| 7 | Suitcase carry | 2 walks of 30 seconds each hand |
Can't use the floor? Swap the floor moves for a raised plank on the counter, a standing Pallof press and the suitcase carry, done as a circuit three times.
If you want it in a full plan, our free home strength quiz asks whether your back bothers you and puts the right core moves into each session.
A 6-week core plan for a sore back
| Week | How often | Moves | Progress |
|---|---|---|---|
| 1 | 4 or 5 days, 5 to 10 minutes | Breathe and brace, heel slide, bridge, bird dog (leg only) | Learn the brace; use the pain rule |
| 2 | 4 or 5 days | Add dead bug (heel taps) and McGill curl-up | Bird dog with the arm too |
| 3 | 3 or 4 days, the 10-minute routine | Add side plank from the knees | Side plank to 15 seconds |
| 4 | 3 or 4 days | Add raised front plank and suitcase carry | Dead bug with opposite arm and leg |
| 5 | 3 days | Add Pallof press | Plank one step lower; heavier carry |
| 6 | 3 days | The full routine | Side plank from the feet if the knees version is easy at 30 seconds |
Gentle core moves can be done most days early on, because they're light and help a sore back move. Once you add harder versions, three days a week with a day between is plenty, alongside two or three full-body strength sessions. You can do the core routine at the end of those. For full-body sessions that fit around a sore back, see 12 back friendly exercises and a 20-minute workout; for one more session that already includes dead bugs and bird dogs, see our 15 minute workout for women over 40.
The pain rule for core work
- Pain of 0 to 3 out of 10 during a move, settling within an hour or two: fine.
- No worse the next morning: fine, and you can progress.
- Sharper than that, or stiffer the next morning: go back a step or shorten the hold.
- Pain spreading further down a leg during a move: stop that move today.
Muscle tiredness in your belly or sides is normal and isn't the same as back pain.
Common mistakes
- Holding your breath. Count out loud during holds; if you can talk, you're breathing.
- Sucking your belly button to your spine. A light all-round brace works better for steadiness than pulling in hard.
- Long, sagging planks. Several 10-second holds done well beat one long hold where your lower back drops.
- Arching to lift higher in bridges. Stop when your bottom is tight; the extra height comes from your back, not your hips.
- Rushing dead bugs and bird dogs. Slower is harder and better. If your back moves, the reach is too big.
- Only doing core work. A strong trunk helps most when your legs, hips and arms are strong too.
Your pelvic floor and core work after 40
Your pelvic floor is the base of your core, and it works with your breathing. Bracing hard while holding your breath pushes down on it. If you notice leaking, a feeling of heaviness or bulging in your vagina, or your belly doming into a ridge down the middle during core moves, ease off to a version where that doesn't happen, keep breathing out on the effort, and see a doctor or a pelvic health physical therapist. These are common, especially after children and around menopause, and very treatable.
If you have osteoporosis
Strengthening the muscles of your back and trunk is recommended for people with osteoporosis. The Royal Osteoporosis Society's 2019 consensus advises care with repeated or loaded forward bending and twisting, so leave out sit-ups, crunches and loaded twists. Bird dogs, bridges, side planks, planks, Pallof presses and carries fit those guidelines. If you've had a spinal fracture, have a physical therapist check your starting point. Our guide to bone density exercises for women over 50 has the rest of a bone-friendly week.
When to see a doctor first
Get urgent help (in the US, the emergency room or 911) if back pain comes with numbness around your genitals or bottom, new trouble peeing or controlling your bladder or bowels, or weakness in your legs. See a doctor before training if pain followed a fall or accident, comes with fever or weight loss you can't explain, is worse at night or lying still, you've had cancer, or it hasn't improved after a few weeks of staying active.
Questions people ask
What is the best core exercise for lower back pain?
There isn't one best move, and research hasn't found core work to beat other kinds of exercise. Bird dogs, side planks and McGill curl-ups are a good starting trio because they work the front, sides and back of the trunk while the spine stays in its natural shape.
Are planks good for your back?
Usually, yes, done well: short holds with your bottom squeezed and your lower back not sagging. Start raised on a counter or from your knees if a floor plank hurts.
Are crunches bad for your back?
Not for everyone, but they repeatedly curl the spine and often bother sore backs and people with osteoporosis. You can train the same muscles with dead bugs and McGill curl-ups.
How often should I do core exercises for back pain?
Gentle ones most days in the first couple of weeks, then about three days a week once you're doing harder versions, alongside full-body strength work.
Can I do core exercises with a herniated disc?
Many people with disc problems are given exercises like these, but which ones suit you depends on your symptoms. Follow your doctor's or physical therapist's advice, and stop any move that sends pain further down your leg.
Do I need equipment?
No. Only the Pallof press needs a resistance band; everything else uses the floor, a counter and a bag or jug for carrying.
Core work inside a plan built for your back
The 2-minute home strength quiz asks about your back, knees, goal and time, then shows the 12-week plan it builds, with back friendly core moves already in each session.
Take the quizMore plain guides on getting stronger at home: all our home strength guides, including back friendly exercises for the whole body.
Sources: Saragiotto B. et al., "Motor control exercise for chronic non-specific low-back pain", Cochrane Database of Systematic Reviews, 2016. Hayden J. et al., "Exercise therapy for chronic low back pain", Cochrane Database of Systematic Reviews, 2021. NICE, Low back pain and sciatica in over 16s (NG59), 2016, updated 2020. McGill S., Low Back Disorders, 3rd edition, Human Kinetics, 2016, and Back Mechanic, 2015. Royal Osteoporosis Society, Strong, Steady and Straight: an expert consensus statement on physical activity and exercise for osteoporosis, 2019. NHS, Back pain (when to get medical help). This guide is about exercise habits and is not medical advice; follow your doctor's or physical therapist's advice where it differs.