Side Planks and Low Back Pain
Video by Dr. Tanner Tunsky
As I tell my patients in East Dallas, side planks are a highly effective exercise for strengthening the core, particularly the obliques, and can help alleviate lower back pain. This exercise improves spinal stability by targeting the muscles along the sides of the torso, which plays a critical role in supporting the lower back. A weak core can lead to poor posture and imbalanced movement, increasing strain on the lower back. By regularly performing side planks, you can strengthen the muscles necessary for maintaining proper posture, which in turn reduces the risk of back pain and discomfort.
To perform a basic side plank, lie on your side with your legs extended straight and feet stacked on top of each other. Position your elbow directly beneath your shoulder and engage your core before lifting your hips off the ground so your body forms a straight line from head to heels. Hold this position for 15–30 seconds, ensuring your hips stay lifted and aligned. Lower your hips slowly and repeat on the opposite side. Focus on maintaining stability and avoid letting your hips sag, as this can put unnecessary strain on the lower back.
As you build strength, you can progress the side plank by increasing the duration or adding variations to increase difficulty. Try holding the position for longer periods or add movements like lifting the top leg or elevating your feet on a bench. Another progression is the side plank with a twist, where you rotate your torso and reach your top arm beneath your body before returning to the starting position. These variations challenge additional muscle groups, such as the shoulders and hips, and further enhance core stability, which is key for relieving and preventing lower back pain.
References
Akhtar, M. W., Karimi, H., & Gilani, S. A. (2017). Effectiveness of core stabilization exercises and routine exercise therapy in management of pain in chronic non-specific low back pain: A randomized controlled clinical trial. Pakistan journal of medical sciences, 33(4), 1002–1006. https://doi.org/10.12669/pjms.334.12664
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