Build a Strong Core and Relieve Back Pain with This Quick (and Free) Workout Video

cobra pose to build a strong core

If you’ve got any sort of back pain, you’re probably already aware you should build a strong core.

Strong core, strong core, strong core — you hear it everywhere, but what do those words even mean? And how would you start building a strong core?

At least, that’s how I felt when I started trying to figure out what to do to relieve my back pain. But, don’t worry friend; I’m here for ya!

Below you’ll learn all about what your core is and why you should strengthen it. Plus, you’ll find a FREE video to teach you how.

So, What Is Your Core?

Your core is a small word used to describe a sort of large group of muscles that work together. The muscles included in your core are your:

  • 4 abdominal muscles. From deepest to most superficial, your abdominal muscles are the transverse abdominis, external obliques, internal obliques, and rectus abdominis.
  • erector spinae group muscles. The erector spinae is a term for several muscle groups that run along your spine. These muscles fill approximately the middle half of your back.
  • 5 adductor muscles. Your adductors are another word for your inner thigh muscles. All along your inner thigh, you have your adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis.
  • gluteus maximus. Plain and simple, your gluteus maximus is the large muscle in your booty. (Yes, there is a muscle there.)
  • iliopsoas group muscles. The iliopsoas group is a collective term for your iliopsoas major, iliopsoas minor, and iliacus. These muscles work together to flex your hip. (This means they’re the ones responsible for lifting your leg in front of your body.)

How Does Your Core Work?

practice cobra pose to build a strong core

All of the muscles listed above work to counter-balance each other. Often the muscles on the same side of your body work together.

For example, your abdominals and psoas muscles often do similar jobs. When these muscles work, the gluteus maximus and erector spinae muscles often need to stretch to keep everything balanced.

Similarly, your gluteus maximus is often involved when you work your erector spinae muscles. When these muscles work, the abdominals and psoas muscles need to stretch to keep everything balanced.

The adductors aren’t really on the front or the back of the body. However, they work with all the other core muscles—depending on the exercise. They’re sort of a wild card here because there’s no 100% rule about when they work.

Why Should You Have a Strong Core?

When all of your core muscles are balanced and working correctly, your body moves as it should. This makes you less likely to get hurt.

If you are already in pain and start strengthening your core muscles, you can find some pain relief as your muscles start to re-learn how and when they’re supposed to work.

For this reason, strengthening your core muscles is beneficial for anyone wanting to relieve back pain and for anyone wanting to stay pain-free.

Your FREE Core Work Video

When you want to build a strong core—something that will prevent back pain no matter what awkward bends and twists come your way—combine Pilates ab exercises with yoga back bends.

Pilates exercises are known for their abdominal and hip flexor work. Yoga back bends emphasise strengthening and softening the upper back and elongating the abdominals and hip flexors. It’s a match made in heaven.

So, I took the best of both worlds and fused them together into one fun video!

About Sarah Stockett

Hi, I'm Sarah! After experimenting with the very best and easiest ways to relieve hip + back pain, I figured out a powerful combination of exercises to ditch pain and get back to living a completely active life. Are you ready to get started?