Guided videos
Discover a series of back-strengthening and core-stability exercises to stabilise your spine, prevent low back pain recurrence and build a stronger back day-to-day. Each exercise is demonstrated in video by Charbel Kortbawi, osteopath in Paris 16.
A painful back is often a deconditioned back. The deep stabilising muscles (transversus abdominis, multifidi, quadratus lumborum, glutes) play a key role in protecting the lumbar spine. When they are weak or poorly coordinated, mechanical stresses are shifted onto the discs, joints and ligaments, favouring the development of chronic low back pain.
The strengthening exercises below target the whole lumbo-pelvic stabilisation chain. They are based on current recommendations for the management of low back pain and the prevention of recurrence. These exercises complement our back stretches and neck stretches programmes. No equipment is needed: a mat and 15 minutes are enough.
Discover the demonstration videos below. Each exercise is explained step by step.
Supported on the forearms and the tips of the toes, maintain strict alignment of head-shoulders-pelvis-heels. Engage the transversus abdominis and the glutes to stabilise the spine. Start with 20 seconds and progress in 10-second increments.
Lying on your back, legs extended and slightly lifted off the floor. Alternately cross the legs in a scissor movement while keeping the lower back pressed into the floor. This exercise targets the lower abdominals and the transversus abdominis while also recruiting the hip flexors.
Lying on your back with bent knees, engage the abdominal muscles to stabilise the pelvis while mobilising the hips in a controlled way. This exercise strengthens the transversus abdominis and the obliques while also working lumbo-pelvic coordination. Ideal for beginners or during a rehabilitation phase.
Lying on your back, bring the knees towards the chest through a controlled flexion of the pelvis, engaging the rectus abdominis and the obliques. Lower slowly without placing the feet on the floor. The emphasis is placed on the eccentric phase for optimal strengthening of the abdominal wall.
Lying face down, simultaneously lift one arm and the opposite leg while keeping the pelvis stable and the gaze directed towards the floor. This exercise strengthens the spinal extensors (erector spinae, multifidi) and improves the coordination of the crossed muscular chains.
On all fours, simultaneously extend one arm in front of you and the opposite leg backwards while keeping the back neutral and the pelvis stable. This exercise strengthens the multifidi, the erector spinae and the gluteus maximus while working coordination and lumbo-pelvic balance.
Frequently Asked Questions
Yes. Progressive strengthening of the trunk stabilising muscles (transversus abdominis, multifidi, obliques, glutes) is one of the most robust interventions to prevent recurrence of chronic low back pain according to current international recommendations.
Three sessions a week are enough to obtain lasting results, provided you respect a gradual progression. Start with 2 sets of each exercise and gradually increase the duration or number of repetitions.
In the acute phase, start first with gentle mobilisation exercises (back stretches, abdominal breathing) before more intense strengthening exercises. Adapted exercise is recommended as soon as possible — prolonged immobility worsens low back pain. If in doubt, consult your osteopath in Paris 16.
The first effects on stability and reduced tension appear within 3 to 4 weeks. Lasting, visible muscular strengthening is obtained after 8 to 12 weeks of regular practice.