A strong core is not just about visible abs. Deep core muscles support your spine during everyday activities like lifting bags, standing, or even sitting at a desk. When they’re weak, your lower back often picks up the extra load and complains.

You don’t need fancy moves. Basic exercises done consistently are enough. Planks (even in short 10–20 second holds at first), dead bugs (lying on your back moving opposite arm and leg), and bird dogs (on all fours extending opposite arm and leg) all build stable strength without heavy equipment.

Focus on slow, controlled movement rather than speed. Keep breathing throughout; holding your breath adds unnecessary strain. If you feel sharp back pain, adjust or stop the exercise.

Doing a short core routine three to four times a week can quietly transform how stable and supported your lower back feels. Combine it with good lifting habits – bend your knees, keep loads close to the body – and your spine will thank you in the long term.