Learn three simple and effective core exercises from Summit Osteo & Performance Ringwood to improve spinal stability and support a healthy lower back.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Lower back pain is one of the most common issues people face — whether from long hours sitting, poor posture, or previous injury.
One of the most effective ways to reduce pain and prevent it from returning is to strengthen your core.
At Summit Osteo & Performance in Ringwood, we focus on improving core control and spinal stability to protect your back during everyday movement and sport.
Here are three foundational exercises to get started.
This exercise targets deep core stabilisers that support your lower back.
How to do it:
1. Lie on your back with knees bent and arms extended toward the ceiling.
2. Flatten your lower back gently into the floor.
3. Slowly lower one arm and the opposite leg toward the ground while keeping your core tight.
4. Return to the start position and repeat on the other side.
Tip: Move slowly and focus on control — your lower back should stay in contact with the floor throughout.
The bird dog strengthens the lower back, glutes, and deep abdominal muscles, helping improve posture and balance.
How to do it:
1. Start on your hands and knees, keeping your spine neutral.
2. Extend one arm forward and the opposite leg backward.
3. Hold for two seconds, keeping hips level.
4. Return and switch sides.
Tip: Avoid arching your back — focus on smooth, controlled movement.
The side plank is great for improving lateral stability — often overlooked but crucial for back support.
How to do it:
1. Lie on your side, resting on your forearm.
2. Stack your feet and lift your hips so your body forms a straight line.
3. Hold for 20–30 seconds, then switch sides.
Tip: Keep your hips high and spine straight. You can modify by bending the lower knee if needed.
Your core isn’t just about your abs — it’s your entire midsection, including muscles around your spine, pelvis, and hips.
Improving core strength helps:
Reduce load on your lower back
Improve posture and movement efficiency
Lower the risk of re-injury
A strong core means a more stable spine, whether you’re lifting, running, or sitting at work.
If pain limits your ability to perform these exercises or you’re recovering from injury, a tailored rehab plan is best.
Your osteopath can assess your movement, identify weaknesses, and guide you through safe, progressive strengthening.
Book an Appointment
or learn more on the Lower Back Pain Treatment in Ringwood page.
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⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
