Chiropractor’s Top 3 Simple Core Exercises: Protect Your Low Back

Low back pain is one of the most common complaints we see in Bournemouth and treat in our clinic. The good news? Many cases can be prevented—or improved—by strengthening the core stabiliser muscles with low back exercises that support your spine, pelvis, and posture.

Your core is more than just your “abs.” It includes many muscle groups, for instance, your deep abdominal muscles, the lower back, the obliques, and the glutes. When these muscles work together, they create a strong foundation that reduces strain on the spine preventing low back pain during everyday movements like sitting, lifting, and walking.

This week, we’re highlighting the “Big Three” core stability exercises developed by spinal biomechanics expert Dr. Stuart McGill. These low back exercises focus on endurance, control, and spinal stability—without the stress that traditional sit-ups can place on the lower back.

Why Core Stability Matters

Research shows that weak or poorly coordinated core muscles can lead to various risks associated with the spine.

• Increased pressure on the lower back leading to low back pain
  
• Poor posture and faulty movement patterns
  
• Higher risk of injury and recurring pain
  

By training the deep stabilising muscles with low back exercises—especially the muscles in the spine, trunk and glutes—you help your spine stay supported and resilient throughout the day.

Just 15 minutes a day of the right low back exercises can make a noticeable difference in how your back feels and prevent low back pain.

The Big Three for a Healthier Back

Modified Curl-Up

The main goal is to activate the front abdominal muscles without stressing the lower back.

• One knee bent, one straight
  
• Hands under the natural curve of your lower back
  
• Lift shoulders slightly (not a full sit-up)
  
• Keep a neutral spine and steady breathing
  

We recommend 3 sets of 10–12 slow, controlled reps

Side Bridge

The main goal is to strengthen the obliques, glutes, and muscles that prevent side-to-side instability.

• Elbow under shoulder
  
• Knees bent (progress to straight legs later)
  
• Body in a straight line from knees to shoulders
  
• Hold for 8–10 seconds with good form
  

We recommend 3 holds per side

Bird Dog

The main goal is to improve coordination and cross-body stability while protecting the spine.

• Hands under shoulders, knees under hips
  
• Extend opposite arm and leg
  
• Keep hips level and back neutral
  
• Move slowly and with control
  

We recommend 3 sets of 8–10 reps per side

Common Mistakes to Avoid

• Rushing through the movements
• Arching or flattening the lower back
• Holding your breath
• Focusing on quantity over quality

Slow, mindful repetitions while doing these low back exerices can build endurance, which is what your spinal muscles need to be more challenged.

Take-Home Message

You don’t need long workouts or fancy equipment to support your back. A short daily routine of the Big Three can help.

• Improve spinal stability
• Reduce stiffness and discomfort
• Lower the risk of future injury
• Make everyday movements easier

If you currently have low back pain, experiencing pain or unable to do these low back exercises or aren’t sure where to start, our chiropractors can guide you with personalised advice, safe progressions and chiropractic treatment, if needed.

By following these low back exercises and working with our Bournemouth chiropractors at Charminster Chiropractic Clinic, you can receive chiropractic treatment for low back pain to increase the likelihood of reducing pain and get better spinal movements. Book your chiropractic appointment here today!