Patient handout · Holistic

Core strengthening

What it is

Stick figures doing three core exercises: a bridge, a bird dog and a plank.

Your core is the group of muscles around your belly, back and hips. A stronger core may help support your spine. Simple exercises can be done at home.

Check with your provider before starting, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.

It may help with

Low Back Pain
Back Pain
Degenerative Disc Disease
SI Joint Dysfunction

How to start

Pelvic tilt: Hold 5 seconds, 10 times
Bridge: Hold 3–5 seconds, 8–12 times
Dead bug (beginner): 5–8 each side, slowly
Bird dog: Hold 5 seconds, 6–10 each side

Self-care tips

Move slowly and keep breathing; do not hold your breath.
Quality matters more than repetitions. Stop the set when your form slips.
Skip sit-ups and crunches if they bother your back.
Aim for 2 to 3 sessions a week and build up gradually.

When to call us

Sharp pain that is worse during or after the activity and does not settle in a day or two
New weakness, numbness or tingling in a leg or arm
Fever, weight loss you cannot explain, or pain after a fall

Call 911 for chest pain, shortness of breath, fainting, or loss of bladder or bowel control.

This handout is general information and is not a substitute for medical advice.

Try the moves

1. Pelvic tilt

Lie on your back with knees bent. Gently tighten your stomach and flatten your lower back toward the floor, then relax.

Hold 5 seconds, 10 times

2. Bridge

Tighten your buttocks and lift your hips until your body makes a straight line from shoulders to knees. Lower slowly.

Hold 3–5 seconds, 8–12 times

3. Dead bug (beginner)

Lie on your back, knees and hips bent, arms toward the ceiling. Keeping your lower back steady, slowly lower one arm overhead and straighten the opposite leg, then switch.

5–8 each side, slowly

4. Bird dog

On hands and knees, keep your back flat. Slowly reach one arm forward and the opposite leg back, hold, and return. Start with just the arm or just the leg if needed.

Hold 5 seconds, 6–10 each side

5. Modified plank

On forearms and knees, keep a straight line from shoulders to knees and breathe normally.

Hold 10–20 seconds, 3–5 times

Step 1 of 5