Core exercise


Any exercise that involves using your abdominal and back muscles together counts as a core exercise. One core exercise that may ease back pain by strengthening the muscles that support the spine is deep abdominal strengthening.

How to do deep abdominal strengthening?

  • lie on your back with a small cushion under your head,
  • bend your knees, keeping flat on the floor and hip-width apart,
  • keep your upper body relaxed with your chin gently tucked in,
  • as you breathe out, draw up the muscles of your pelvis and lower abdomen,
  • don’t tense up too much, this is a gentle contraction,
  • hold the position for 5-10 slow breaths and relax,
  • repeat 5 times.

Always check with your healthcare professional before starting any new exercise routine. If you feel a sharp or sudden pain while exercising, stop immediately and seek medical help.

back pain


Main cause of low back pain is the result of an injury such as muscle sprains or strains due to sudden movements or poor body mechanics while lifting heavy objects.

 Low back pain can also be the result of certain diseases such as, cancer of a spinal cord, a ruptured or herniated disc, sciatica, kidney infections or infections of the spine.

Other conditions that cause lower back pain include:

  •  arthritis – inflammation of the joints
  • fibromyalgia – long term pain and tenderness in the joints, muscles & tendons
  •  spondylitis – inflammation of the joints between the spinal bones
  • spondytosis – degenerative disorder that may cause loss of normal spinal structure and function
  • additional health conditions that can cause lower back pain include: kidney and bladder problems, pregnancy, endometriosis, ovarian cyst, uterine fibrosis, cancer