Core Strengthening Exercises for Back Pain Relief in Hershey, PA

If you're searching for a 'back pain chiropractor in Hershey, PA,' you already know how debilitating chronic discomfort can be. Simple activities like lifting groceries, playing with your kids, or even sitting at your desk become painful challenges. For many of our patients in Hershey and the surrounding Central Pennsylvania communities, the root cause often lies in a weak or unstable core. The deep muscles of your abdomen and back are the foundation of your spine's support system. When they're not strong enough to do their job, the burden falls on your spinal joints and discs, leading to pain, stiffness, and an increased risk of injury.

At Hershey Family Chiropractic, our team, including Dr. Jennifer Davis, Dr. Jenifer Epstein, and Dr. Leanne Tressler, helps patients move beyond temporary fixes. We believe in empowering you with the tools to build lasting spinal health. This guide provides a curated list of the most effective, chiropractor-approved core strengthening exercises for back pain that we often recommend to our patients.

We will walk you through each movement, explaining how it supports the work we do in our Hershey clinic to restore alignment and function. While these exercises are a crucial part of recovery, we also know that proper spinal support during sleep is vital for healing. You might also want to explore our guide on finding the right mattress for back pain relief. Our goal is to give you actionable steps, from targeted exercises to better sleep habits, so you can get back to living a full, active life without the constant worry of back pain.

1. Plank Exercise

The plank is a cornerstone of core strengthening exercises for back pain, valued for its ability to build deep stabilizing muscle endurance without placing stress on the spine. It is an isometric exercise, meaning you hold a static position rather than moving through a range of motion. This controlled engagement targets the transverse abdominis, rectus abdominis, and erector spinae muscles simultaneously, creating a muscular corset that supports and protects your lower back. By improving core stability, the plank helps distribute loads more evenly across the body, reducing the strain on your spinal structures.

This exercise is particularly effective because it trains muscles to support your posture throughout the day. Consistent practice can improve spinal alignment, a critical factor in pain management and a core focus of our chiropractic care in Hershey. For more insights on this, you can learn how to fix poor posture with professional guidance.

How to Perform a Plank

Starting Position: Begin on all fours with your hands directly under your shoulders and knees under your hips. For a forearm plank, lower onto your forearms with elbows directly beneath your shoulders.

Step-by-Step Instructions:

1. Extend one leg back at a time, coming onto the balls of your feet. Your body should form a straight line from your head to your heels.
2. Engage your core by drawing your navel in toward your spine. Squeeze your glutes and quadriceps to maintain stability.
3. Keep your neck and spine in a neutral position by looking at the floor a few inches in front of your hands.
4. Hold this position for the recommended time, breathing steadily throughout the hold. Do not hold your breath.
5. To release, gently lower your knees to the floor.

Reps and Sets

• Beginner: Aim for 3 sets of 15-30 second holds.
• Intermediate/Advanced: Progress to 3-4 sets of 45-60 second holds.

Modifications and Progressions

• Regression (Easier): Perform the plank with your knees on the floor.
• Progression (Harder): Lift one leg off the floor for a few seconds, alternating legs while maintaining a stable pelvis.

Common Mistakes to Avoid

• Arching the Lower Back: This puts pressure on the lumbar spine. Focus on keeping your core tight to prevent your hips from sagging.
• Raising the Hips Too High: Your body should be a straight line, not an inverted 'V'.
• Letting the Head Drop: Keep your neck aligned with the rest of your spine.

2. Bird Dog Exercise

The bird dog is a fundamental core stabilization exercise that enhances spinal stability without subjecting it to high loads. This movement is performed on all fours, requiring the controlled, simultaneous extension of the opposite arm and leg. It effectively targets deep spinal muscles like the multifidus and transverse abdominis, along with the glutes, training them to work together to support the spine. For individuals in Hershey experiencing back pain or sciatica, the bird dog is especially beneficial because it promotes balance and coordination while reinforcing a neutral spinal position.

This exercise is a staple in our chiropractic rehabilitation programs because it teaches the body to maintain a stable pelvis and torso during limb movement. This skill is directly applicable to daily activities, helping to prevent the kind of uncontrolled twisting or bending that can trigger back pain. Its gentle nature makes it suitable for many of our patients, including those seeking prenatal chiropractic care.

How to Perform the Bird Dog

Starting Position: Begin on your hands and knees in a "tabletop" position. Your hands should be directly under your shoulders and your knees directly under your hips. Maintain a flat back and a neutral spine.

Step-by-Step Instructions:

1. Engage your core muscles by drawing your belly button toward your spine, as if bracing for a light punch.
2. Simultaneously extend your right arm straight forward and your left leg straight back, keeping both parallel to the floor.
3. Focus on maintaining level hips and shoulders. Avoid arching your back or letting your pelvis rotate.
4. Hold the extended position for 2-3 seconds, focusing on control and stability.
5. Slowly and with control, return your arm and leg to the starting position.
6. Repeat the movement on the opposite side, extending your left arm and right leg. This completes one repetition.

Reps and Sets

• Beginner: Aim for 2-3 sets of 8-10 repetitions per side.
• Intermediate/Advanced: Progress to 3 sets of 12-15 repetitions per side, focusing on a slow, controlled tempo.

Modifications and Progressions

• Regression (Easier): Start by extending only one limb at a time. First, extend an arm, return it, then extend a leg.
• Progression (Harder): From the extended position, bring your elbow and knee together under your torso before re-extending them. This adds a "crunch" component that further challenges your stability.

Common Mistakes to Avoid

• Arching the Lower Back: Keep your core engaged throughout the movement to prevent your back from sagging as you extend your limbs.
• Rotating the Hips: Your pelvis should remain square to the floor. Imagine a glass of water resting on your lower back that you don't want to spill.
• Moving Too Quickly: This is an exercise of control, not speed. Rushing through the motion negates its stabilizing benefits.

3. Dead Bug Exercise

The dead bug exercise is a foundational movement for building deep core strength and pelvic stability without placing any compressive load on the spine. It is highly valued in rehabilitation settings because it teaches the core to brace effectively while the limbs are in motion—a critical skill for protecting the lower back during daily activities. This exercise directly targets the transverse abdominis and pelvic floor muscles, which act as a natural corset to support the lumbar spine and prevent painful movements.

Because it isolates the core stabilizers in a safe, supine position, it is one of the most effective core strengthening exercises for back pain, especially for those with acute pain, disc herniations, or sciatica. At Hershey Family Chiropractic, we often prescribe it as a first-line exercise to help patients rebuild strength safely and effectively.

How to Perform a Dead Bug

Starting Position: Lie on your back with your knees bent and feet flat on the floor. Engage your core to press your lower back gently into the mat. Raise your arms straight toward the ceiling, and lift your legs so your hips and knees are bent at 90-degree angles (tabletop position).

Step-by-Step Instructions:

1. Inhale and prepare to move.
2. Exhale slowly as you lower your opposite arm and opposite leg toward the floor in a controlled motion.
3. Lower them only as far as you can without your lower back arching off the floor. Do not let your rib cage flare up.
4. Inhale as you slowly return your arm and leg to the starting tabletop position.
5. Repeat the movement on the other side, alternating for each repetition.

Reps and Sets

• Beginner: Aim for 2-3 sets of 8-12 repetitions per side.
• Intermediate/Advanced: Progress to 3 sets of 15-20 repetitions per side.

Modifications and Progressions

• Regression (Easier): Keep your feet on the floor and only move your arms. Or, perform the movement with only your legs, keeping your arms stationary.
• Progression (Harder): Hold a light weight in each hand or add ankle weights to increase the challenge on your core stabilizers.

Common Mistakes to Avoid

• Arching the Lower Back: The primary goal is to keep the spine neutral. If your back arches, you have lowered your limbs too far. Reduce the range of motion.
• Moving Too Quickly: This exercise relies on slow, deliberate control, not momentum. Rushing through it negates its stabilizing benefits.
• Holding Your Breath: Breathe steadily throughout the exercise. Exhale on the exertion (lowering the limbs) and inhale on the return.

4. McGill Curl-Up (Modified Crunch)

The McGill curl-up is a spine-sparing abdominal exercise created by leading back pain expert Dr. Stuart McGill. Unlike a traditional crunch that involves repeated spinal flexion, this modified version protects the lower back by keeping it in a neutral, stable position. The movement isolates the rectus abdominis and obliques while minimizing compressive forces on the spinal discs, making it one of the safest core strengthening exercises for back pain sufferers. By building abdominal endurance without risky movements, it helps create a supportive core that can better withstand daily stresses.

This exercise is a fundamental component of evidence-based rehabilitation programs for its focus on function and safety. Its design specifically prevents the aggravation of common back issues, such as disc injuries, while still effectively strengthening the anterior core muscles. Many patients find it to be a key part of their recovery, and you can explore more options in our guide to the best exercises for lower back pain.

How to Perform a McGill Curl-Up

Starting Position: Lie on your back with one knee bent (foot flat on the floor) and the other leg straight. Place your hands, palms down, under the natural arch of your lower back to provide support and maintain its neutral curve.

Step-by-Step Instructions:

1. Lightly brace your abdominal muscles as if you were about to be poked in the stomach.
2. Tuck your chin slightly and lift only your head and shoulders a small distance off the floor. Do not bend your neck or pull with your head.
3. The movement is very subtle; there should be no movement from your lower back or pelvis.
4. Hold this lifted position for 7-10 seconds, breathing calmly throughout the hold.
5. Slowly lower your head and shoulders back to the starting position with control.
6. Complete all repetitions, then switch the position of your legs and repeat.

Reps and Sets

• Beginner: Start with 1 set of 5-8 repetitions on each side (with each leg bent), holding for 7-10 seconds.
• Intermediate/Advanced: Progress to 3 sets, working down a reverse pyramid (e.g., 5 reps, then 3 reps, then 1 rep per side) with brief rests in between.

Modifications and Progressions

• Regression (Easier): Reduce the hold time to 2-3 seconds or lift your head only, keeping shoulders down.
• Progression (Harder): To increase the challenge, gently lift your elbows off the floor while keeping your head and shoulders elevated.

Common Mistakes to Avoid

• Lifting Too High: This exercise is not a full crunch. Lifting too high causes unwanted spinal flexion.
• Pulling with the Neck: The movement should come from your abdominal muscles, not from jerking your head forward. Keep your chin tucked.
• Holding Your Breath: Breathe steadily throughout the exercise to maintain core pressure and stability.

5. Bridge Exercise (Glute Bridge)

The bridge exercise is a fundamental movement for activating the posterior chain, a group of muscles critical for back health. It primarily targets the gluteus maximus and erector spinae, with secondary engagement of the core stabilizers. For individuals experiencing back pain, this exercise is especially beneficial because strong, active glutes reduce the compensatory strain often placed on the lumbar spine. By improving hip extension and supporting proper pelvic alignment, the glute bridge helps build a strong foundation for a pain-free back.

This exercise is a staple in physical therapy and postural correction programs, often recommended for patients with "gluteal amnesia" where the glutes are underactive. Strengthening these muscles provides better support for the pelvis and spine during daily activities like lifting or sitting. Consistent practice helps re-establish correct movement patterns, which is a key component of effective core strengthening exercises for back pain.

How to Perform a Glute Bridge

Starting Position: Lie on your back with your knees bent and feet flat on the floor, positioned about hip-width apart. Your heels should be close enough that you can almost touch them with your fingertips. Rest your arms by your sides with your palms facing down.

Step-by-Step Instructions:

1. Engage your core by gently drawing your navel in toward your spine to maintain a neutral lower back.
2. Press through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
3. Hold the top position for 2-3 seconds, focusing on a strong glute contraction. Avoid arching your back.
4. Slowly lower your hips back down to the starting position with control.
5. Repeat for the recommended number of repetitions.

Reps and Sets

• Beginner: Aim for 2-3 sets of 12-15 repetitions.
• Intermediate/Advanced: Progress to 3-4 sets of 15-20 repetitions, possibly adding a resistance band.

Modifications and Progressions

• Regression (Easier): Reduce the height you lift your hips, focusing only on the initial glute activation.
• Progression (Harder): Perform a single-leg bridge by extending one leg straight out while lifting your hips with the other.

Common Mistakes to Avoid

• Hyperextending the Lower Back: Lifting the hips too high can cause the lower back to arch, placing stress on the spine. Focus on lifting with your glutes.
• Not Squeezing the Glutes: The primary movement should come from the glutes, not from the hamstrings or lower back.
• Letting Knees Fall Inward or Outward: Keep your knees aligned with your hips and feet throughout the movement.

6. Pallof Press (Anti-Rotation Core Exercise)

The Pallof press is a unique and highly effective anti-rotation exercise, a key component of core strengthening exercises for back pain. Unlike movements that involve crunching or twisting, this exercise trains your core to resist rotational forces, which is a primary function of the deep stabilizing muscles surrounding your spine. By challenging your body to prevent rotation, the Pallof press directly engages the obliques, transverse abdominis, and multifidus muscles, which are crucial for maintaining a stable and protected lumbar spine during daily activities like lifting, carrying, or even walking.

This focus on resisting movement makes the exercise exceptionally functional. It mimics the real-world demands placed on your core, helping to prevent the kind of uncontrolled twisting that often leads to back injuries. Regular practice builds a stronger, more resilient core that can better absorb and manage forces, reducing strain on your spinal discs and joints. For anyone in Hershey dealing with nagging back pain, incorporating this controlled movement can be a significant step toward lasting relief.

How to Perform a Pallof Press

Starting Position: Anchor a resistance band or set a cable machine pulley at chest height. Stand perpendicular to the anchor point, with your feet about shoulder-width apart for a stable base. Grasp the handle or band with both hands and hold it against the center of your chest.

Step-by-Step Instructions:

1. Take a step away from the anchor point until you feel tension in the band or cable pulling you sideways.
2. Engage your core, squeeze your glutes, and maintain a tall, upright posture with a slight bend in your knees.
3. Slowly press the handle straight out in front of your chest, fully extending your arms. Your core muscles must work to prevent your torso from twisting toward the anchor.
4. Hold the extended position for 1-2 seconds, focusing on keeping your hips and shoulders square.
5. Slowly and with control, bring the handle back to your chest to complete one repetition.
6. Complete all reps on one side before switching to the other.

Reps and Sets

• Beginner: Aim for 2-3 sets of 8-10 repetitions per side.
• Intermediate/Advanced: Progress to 3 sets of 12-15 repetitions per side, or increase the resistance.

Modifications and Progressions

• Regression (Easier): Stand closer to the anchor point to reduce the resistance, or perform the exercise from a half-kneeling position for more stability.
• Progression (Harder): Use a heavier resistance band or increase the cable weight. You can also stand with a narrower stance to challenge your balance.

Common Mistakes to Avoid

• Allowing the Torso to Rotate: The primary goal is to resist rotation. Keep your shoulders and hips facing forward throughout the entire movement.
• Leaning Away from the Anchor: Maintain an upright posture. Avoid leaning your body to counterbalance the resistance.
• Using Your Arms Too Much: The work should come from your core. Your arms are simply levers; the real effort is in your obliques and deep abdominal muscles.

7. Superman/Back Extension Exercise

The superman exercise, also known as a back extension, is a fundamental movement for building a strong and resilient back. It directly targets the posterior chain, which includes the erector spinae muscles running along the spine and the glutes. Strengthening these muscles is critical for balancing the strength of the front-side core muscles, creating 360-degree support for your spine. This balance is vital for patients with back pain, especially those whose discomfort stems from flexion-dominant postures like prolonged sitting.

By reinforcing the muscles responsible for spinal extension, the superman exercise helps improve posture and posterior stability. This makes it an excellent choice in rehabilitation programs designed to correct issues like an anterior pelvic tilt or to help prevent sports-related injuries that demand a stable spine. This exercise is one of the core strengthening exercises for back pain that focuses on endurance, training your muscles to support you throughout the day.

How to Perform a Superman/Back Extension

Starting Position: Lie face down on a mat with your legs straight behind you and your arms extended in front of you, palms facing the floor. Keep your neck in a neutral position by looking down at the mat.

Step-by-Step Instructions:

1. Engage your core muscles by gently drawing your navel toward your spine.
2. Simultaneously and slowly lift your arms, chest, and legs off the floor. Keep your arms and legs straight but not locked.
3. Focus on using your back and glute muscles to initiate the lift. Your head should lift with your chest, maintaining a straight line with your spine.
4. Hold the top position for 2-3 seconds, feeling the contraction in your lower back and glutes. Avoid holding your breath.
5. Gently lower your arms, chest, and legs back to the starting position with control.

Reps and Sets

• Beginner: Aim for 2-3 sets of 10-12 repetitions.
• Intermediate/Advanced: Progress to 3 sets of 15 repetitions, focusing on a controlled movement and a solid hold at the top.

Modifications and Progressions

• Regression (Easier): Lift only your upper body or only your legs. You can also perform the movement by lifting the opposite arm and leg at the same time (a variation called the "swimming" exercise).
• Progression (Harder): Hold the top position for a longer duration (5-10 seconds) or add light ankle or wrist weights.

Common Mistakes to Avoid

• Lifting Too High: Overarching the back can strain the lumbar spine. Lift only a few inches off the floor, just enough to feel the muscles engage.
• Jerking into Position: Use a smooth, controlled motion to lift and lower. Avoid using momentum, which reduces the exercise's effectiveness and increases injury risk.
• Cranking the Neck Up: Keep your gaze on the floor to maintain a neutral neck and spine alignment.

8. Quadruped Spinal Stabilization Rotations

The Quadruped Spinal Stabilization Rotation is a dynamic core exercise that improves both stability and mobility. By combining the sturdy quadruped (hands and knees) position with controlled spinal rotation, it teaches the core muscles to brace the spine during movement. This is critical for preventing back pain, as it mimics the twisting and turning motions common in daily life, such as reaching into the back seat of a car or playing sports like golf. This exercise trains the deep core stabilizers, including the obliques and transverse abdominis, to protect the lumbar spine from excessive or uncontrolled rotational forces.

This movement is frequently used in physical therapy and Pilates-based core training because it promotes body awareness and controlled spinal segmentation. It effectively builds the endurance needed for your core to support rotational activities, reducing the likelihood of strain or injury to the lower back.

How to Perform Quadruped Spinal Stabilization Rotations

Starting Position: Begin on your hands and knees in a tabletop position. Ensure your hands are directly under your shoulders and your knees are directly under your hips, with your spine in a neutral, flat position.

Step-by-Step Instructions:

1. Engage your abdominal muscles to stabilize your core. Maintain a flat back throughout the exercise.
2. Slowly lift your right hand off the floor and reach it underneath your torso toward your left side. Allow your upper back and shoulders to rotate as you reach.
3. Reverse the movement, bringing your right arm back out and extending it up toward the ceiling. Follow your hand with your eyes, allowing your chest to open.
4. Focus on initiating the rotation from your mid-back (thoracic spine), not your lower back. Your hips should remain stable and square to the floor.
5. Return your right hand to the starting position in a controlled manner.
6. Complete all repetitions on one side before switching to the other.

Reps and Sets

• Beginner: Aim for 2-3 sets of 8 repetitions per side.
• Intermediate/Advanced: Progress to 3 sets of 10-12 repetitions per side, focusing on slow, deliberate movement.

Modifications and Progressions

• Regression (Easier): Reduce the range of motion. Only reach as far as you can without losing stability in your hips or lower back.
• Progression (Harder): Add a light dumbbell (2-5 lbs) in the moving hand to increase the challenge on your core stabilizers.

Common Mistakes to Avoid

• Shifting Hips: Avoid rocking your hips from side to side. Keep them level and stable by tightening your glutes and core.
• Rotating from the Lower Back: The rotation should come from your upper and mid-back. Locking your lumbar spine is key to protecting it.
• Moving Too Quickly: This exercise is about control, not speed. Rushing through the movement reduces its effectiveness and can increase injury risk.

8-Exercise Core Strength Comparison for Back Pain

Exercise	Implementation complexity	Resource requirements	Expected outcomes	Ideal use cases	Key advantages
Plank Exercise	Low — isometric form focus; requires posture control	Minimal — mat or floor	Improved core endurance and spinal stability; better posture	General core training, back-pain rehab, posture correction	Low-impact, portable, easily scaled
Bird Dog Exercise	Moderate — requires coordination and limb control	Minimal — mat; optional mirror	Improved neuromuscular control, balance, segmental spinal stability	Post-injury rehabilitation, prenatal, balance training	Retrains deep stabilizers; addresses side-to-side imbalances
Dead Bug Exercise	Low — supine control with emphasis on form	Minimal — mat; optional small props	Neutral-lumbar stabilization without compression; safe early-stage gains	Acute back pain, early rehab, deconditioned patients	Very safe, teaches neutral spine, low loading
McGill Curl-Up (Modified Crunch)	Moderate — precise, controlled movement	Minimal — mat	Targeted rectus abdominis strengthening with minimal spinal flexion	Evidence-based back-pain programs, patients intolerant to crunches	Biomechanically safer than traditional crunches; reduces disc stress
Bridge Exercise (Glute Bridge)	Low — hip drive and core bracing required	Minimal — mat; optional band/weight for progressions	Stronger glutes and hip extension; reduced lumbar compensation	Correcting anterior pelvic tilt, sedentary-worker rehab, SIJ issues	Targets glutes to improve hip–spine mechanics; functional carryover
Pallof Press (Anti-Rotation)	Moderate — standing anti-rotation technique; learning curve	Band or cable machine required	Improved anti-rotational core stability; functional standing strength	Occupational twisting tasks, athletic rotational training	Trains core under load in standing; high functional transfer
Superman / Back Extension	Low — simple but form-sensitive	Minimal — mat; optional Roman chair	Posterior chain and lumbar extensor endurance	Flexion-dominant patterns (if tolerated), posture correction	Strengthens erector muscles and glutes; no equipment needed
Quadruped Spinal Stabilization Rotations	Moderate — integrates mobility and stability; coordination needed	Minimal — mat; optional band	Improved thoracic mobility, rotational control, segmental stability	Functional rehab, rotational sports, movement retraining	Combines mobility with stability; trains controlled spinal rotation

Partner with Hershey's Trusted Back Pain Chiropractors

Building a strong, stable core is one of the most proactive steps you can take toward a life free from back pain. The exercises detailed in this guide, from foundational movements like the Dead Bug to more challenging stability work like the Pallof Press, are the building blocks of a resilient spine. They are designed to create a natural "corset" of muscle that protects your back from the daily stresses of lifting, twisting, and even sitting.

By focusing on precision over power, you can actively re-educate your body to move correctly and support itself from its center. Proper form and controlled breathing are what make these exercises truly effective and safe.

Why Exercises Aren't Always Enough for Back Pain

While these core strengthening exercises for back pain are a powerful tool, they are most effective when integrated into a professional care plan. Lasting relief from persistent conditions like sciatica, herniated discs, or chronic low back pain often requires a precise diagnosis and a personalized strategy that addresses the root cause of your discomfort. Self-diagnosing and relying solely on exercises can miss underlying spinal misalignments or nerve interference that need expert chiropractic attention.

This is where finding a trusted "chiropractor near me" in Hershey becomes a critical step in your recovery. At Hershey Family Chiropractic, we view these exercises as an essential part of a complete solution. Our approach begins with a thorough evaluation to pinpoint the specific structural and muscular imbalances contributing to your pain. We don't just treat the symptoms; we correct the source.

What you can expect when visiting our Hershey clinic:

• Chiropractic Adjustments: Gentle, specific adjustments to restore proper spinal alignment, relieve nerve pressure, and improve overall function.
• Targeted Soft Tissue Therapies: Techniques to release muscle tension, break down scar tissue, and accelerate healing in the supporting tissues of your spine.
• Customized Rehabilitation Programs: We don’t just hand you a sheet of exercises. We guide you through the correct form for movements like the McGill Curl-Up or Glute Bridge, ensuring you perform them safely and effectively for your specific condition. We provide progressions and regressions based on your progress.

Our ultimate goal is to empower you. We want to provide immediate relief while also equipping you with the strength, knowledge, and tools to maintain a healthy, pain-free back for the long term. By combining expert chiropractic care with a dedicated core strengthening routine, you create a powerful synergy that promotes healing, builds resilience, and protects your spine from future issues. Don't let back pain dictate the terms of your life any longer.

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Ready to build a stronger core and find lasting relief from back pain? The expert team at Hershey Family Chiropractic can create a personalized care plan that combines professional treatment with the right exercises for your specific needs. Schedule your consultation in Hershey today and take the first step toward a more active, pain-free future.