Core Stability Exercises
Strengthening Your Core
Core stability exercises strengthen the muscles that support your spine and pelvis. Regular practice can improve posture, balance and movement while helping to manage lower back pain.
Only perform the exercises recommended by your physiotherapist and progress at a pace that feels comfortable.
Deep Abdominal Exercises
Why are these exercises important?
Your deep abdominal muscles act like your body’s natural support belt. They help stabilise your spine during everyday activities such as walking, bending and lifting. Improving the strength and control of these muscles can reduce strain on your lower back and improve movement.
Deep Abdominal Setting
Lie on your back with your knees bent and your feet flat on the floor. Find a comfortable, neutral position for your spine, then gently draw your belly button towards your spine while breathing normally. Hold briefly before relaxing.
Alternate Leg Fall-Outs
Keeping your abdominal muscles engaged, slowly allow one knee to fall out to the side while keeping your pelvis still. Return to the starting position and repeat with the opposite leg.
Alternate Leg Slides
With your core engaged, slowly slide one heel away from your body before returning to the starting position. Keep your pelvis stable throughout the movement.
Alternate Bent Leg Lifts
Lift one leg until your hip and knee are bent to approximately 90 degrees, then slowly lower it back down while keeping your pelvis steady. Repeat on the opposite side.
Reverse Sit-Up
Begin sitting with your knees bent. Slowly lower yourself backwards as far as you can while maintaining control, then return to the starting position. Gradually increase the range as your strength improves.
Four-Point Kneeling Exercises
Why are these exercises important?
These exercises improve your balance, coordination and core control while encouraging your spine to stay stable during movement. They also help you develop strength through your shoulders, hips and trunk.
Four-Point Kneeling Setting
Start on your hands and knees with your wrists beneath your shoulders and knees beneath your hips. Keep your back in a neutral position and gently engage your abdominal muscles before relaxing.
Single Arm Stretch
From the starting position, slowly lift one arm forwards until it is level with your shoulder. Hold briefly before lowering and repeat with the opposite arm.
Single Leg Stretch
Keeping your core engaged, slowly lift one leg behind you until it is level with your body. Hold briefly before lowering and repeat on the opposite side.
Opposite Arm and Leg Stretch
Lift one arm and the opposite leg at the same time while keeping your back level. Hold briefly before returning to the starting position and alternating sides.
Bridging Exercises
Why are these exercises important?
Bridging exercises strengthen the muscles around your hips, buttocks and lower back. Strong gluteal and hip muscles provide better support for your pelvis and spine, helping to improve everyday activities such as standing, climbing stairs and walking.
Double-Leg Bridge
Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and slowly lift your hips until your shoulders, hips and knees form a straight line. Lower back down with control.
Single-Leg Bridge
Perform a bridge, then carefully straighten one leg while keeping your pelvis level. Return your foot to the floor before lowering and repeat on the opposite side.
Gluteal Exercises
Why are these exercises important?
Your gluteal muscles are some of the strongest muscles in your body. They help control your hips and pelvis during walking, climbing stairs, standing from a chair and maintaining good balance. Strengthening these muscles can reduce the workload on your lower back and improve stability.
Clams
Lie on your side with your knees bent and your feet together. Keeping your feet touching, slowly lift your top knee before lowering it again without letting your hips roll backwards.
Clams with a Resistance Band
Perform the clams exercise with a resistance band placed around your knees to increase the level of resistance while maintaining good control.
Side-Lying Leg Raises
Lie on your side with your legs straight. Slowly raise your top leg while keeping it in line with your body, then lower it back down with control. Avoid rolling your pelvis backwards or letting your leg drift forwards.
Side-Lying Leg Raises with a Resistance Band
Repeat the side-lying leg raise with a resistance band around your ankles to further strengthen your gluteal muscles and improve hip stability.
Tips for Success
To get the most from your exercise programme:
- Perform each exercise slowly and with control.
- Breathe normally throughout each movement.
- Focus on good technique rather than speed.
- Complete the number of repetitions recommended by your physiotherapist.
- Exercise regularly to build strength over time.
- Stop and seek advice if an exercise causes significant or persistent pain.
When to Seek Advice
Speak to your physiotherapist or healthcare professional if:
- Your pain becomes significantly worse.
- You are unsure how to perform an exercise correctly.
- You experience ongoing pain during or after exercising.
- You would like advice on progressing your exercise programme.
They can assess your technique and tailor your exercises to suit your recovery.
Further Information
This webpage provides a summary of the exercise booklet. For detailed exercise instructions, illustrations and personalised advice, please download the full booklet or speak to your physiotherapist.
