Safe Core Exercises for Spinal Health: Georgetown Chiropractor’s Top 6 Picks

When it comes to building a strong, supportive core, many people turn to traditional ab exercises like crunches or sit-ups. However, these moves often put unnecessary strain on the neck and lower back, leading to discomfort or even injury. That’s why choosing safe core exercises for spinal health is essential. At Thomas Back and Body in Georgetown, we recommend chiropractic-approved ab exercises that strengthen the deep stabilizing muscles of the core while protecting the spine. Not only do these exercises improve posture, and reduce injury risk, but they also enhance the results of chiropractic treatment by providing greater support for spinal alignment (McGill, 2010).

1. Single-Leg Hip Thrust: Safe Core Exercises for Spinal Health

Lay on your back on a flat surface, knees bent, and feet flat. Lift one leg and push through your planted heel to drive your hips upward. Squeeze your glutes at the top before lowering back down. Alternate legs, performing 15 reps on each leg and do 3 sets. This exercise builds glute strength, which plays a key role in supporting spinal alignment and preventing lower back pain.

2. Bird Dogs

Bird dogs are an excellent exercise for training stability and coordination. Begin on your hands and knees, making sure your spine is neutral. Extend your right arm forward and your left leg back while keeping your core tight and hips level. Hold for a few seconds, then return and switch sides. Repeat this exercise 15 times on each side and perform 3 times. This exercise reinforces spinal stability and strengthens the lower back and glutes without compressing the spine.

3. Dead Bugs

Lie flat on your back with your arms extended toward the ceiling and your legs lifted in a tabletop position. Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the ground. Return to the starting position and repeat with the opposite side. Repeat this exercise 15 times on each side and perform 3 times. Dead bugs train your body to maintain spinal stability under movement, making them highly effective for supporting posture and protecting the lower back (Axler & McGill, 1997).

4. Single Leg Bridge

Lie on your back with your knees bent and feet flat on the floor. Lift one leg off the ground and push through your opposite heel to raise your hips. Squeeze your glutes and keep your core engaged at the top, then lower slowly. Repeat this exercise 15 times on each side and perform 3 times. This move strengthens the glutes, hamstrings, and lower back, which are essential muscle groups for stabilizing the spine.

5. Side Plank

Start by lying on your side with your elbow directly under your shoulder. Lift your hips so your body forms a straight line from head to feet. Hold the position for 30 seconds, engaging your obliques and glutes. Repeat on the opposite side and perform 3 sets. Side planks effectively target the lateral core muscles, which are often neglected but crucial for reducing spinal strain during twisting or lifting.

6. Skydivers

Lie face down with your arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, engaging your spinal extensors and glutes. Hold briefly at the top before lowering. Repeat this exercise 15 times. Skydivers strengthen the posterior chain, balancing the core muscles that support the spine.

Why These Exercises Matter

These safe, chiropractor-approved movements train stability, coordination, and strength in the muscles that matter most for spinal health. They reinforce chiropractic adjustments by keeping the spine supported, reducing the likelihood of recurring misalignments, discomfort, or instability. Regular practice can improve strength, posture, athletic performance, and everyday comfort.

Book a Chiropractic Appointment with Thomas Back and Body

At Thomas Back and Body in Georgetown, we use safe and effective chiropractic care to help patients live their healthiest lives. Along with expert adjustments we also offer soft tissue therapy, cupping, and custom rehabilitation exercise programs to improve posture and strength, If you're ready to take your spinal health to the next level, book your chiropractic appointment today. Your spine—and core—will thank you.