Column Core Training for People with Lower Back Pain: Continue Golf and Tennis Without Worsening Your Condition
March 13, 2026
“I’d like to enjoy sports, but my back pain is preventing me…”
Many people struggle with this concern.
In this article, we introduce core training exercises that can be performed safely—even for those with lower back pain—without placing excessive strain on the spine.
The mechanism of Lower Back Pain
Back pain can stem from various conditions such as herniated discs or spinal canal stenosis, as well as lifestyle factors like stress and obesity. In many cases, however, the root causes are weakness in the abdominal and back muscles (the core), reduced flexibility in the joints, and poor blood circulation.
Core Weakness and Spinal Instability
When the deep muscles (inner muscles) of the abdomen and back weaken, the pelvis can no longer maintain its proper position, causing the lower back to become unstable.
To prevent the spine from “wobbling,” the surface muscles of the back overcompensate, leading to fatigue, stiffness, and pain.
Loss of Flexibility
Long hours of sitting (such as desk work) cause the muscles around the hip joints (iliopsoas) and the hamstrings (back of the thighs) to stiffen.
Because the hip joints cannot move freely, the lumbar spine is forced to take on an excessive load to compensate, triggering pain.
Poor Circulation and Fatigue Buildup
A lack of exercise worsens systemic blood flow, preventing sufficient oxygen and nutrients from reaching the muscles and nerves.
Fatigue substances and pain-inducing chemicals remain trapped in the muscles, leading to chronic tension, heaviness, and eventually, sharp pain.
Low-Impact Core Training for Back Pain
While exercise is effective for back pain, the most important rule is not to strain the lower back.
Below are recommended low-load core exercises suitable for individuals with back pain.
Core Training ①
How-to:
1. Lie on your back and lift both legs.
2. Maintaining that leg position, gently lift your hips off the floor.
Effect: Strengthens the deep abdominal wall.
Core Training ②
How-to:
1. Lie on your back and lift both legs.
2. While keeping your upper body stable, slowly move your legs from side to side.
Effect: Strengthens core muscles around the abdomen.
Core Training ③
How-to:
1. Start in a face-down position propped up on your elbows.
2. Lift your torso so that only your elbows and toes are touching the ground.
3. Raise one leg while maintaining the position
Effect: Strengthens the entire anterior core
Core Training ④
How-to:
1. Lie on your side and prop yourself up on one elbow.
2. Lift your hips, supporting yourself on the lower leg
* Optional: Raise the opposite arm toward the ceiling if you feel comfortable
Effect: Strengthens the lateral stabilizers and the front of the body.
Core Training ⑤
How-to:
1. Lie on your back with both hands and feet raised toward the ceiling.
2. Simultaneously extend your right arm and left leg toward the floor.
3. Alternate sides in a slow, controlled motion.
Effect: Improves overall core coordination and anterior muscle strength.
Treatment at our clinics
While core training is vital for maintenance, some cases of back pain require fundamental medical intervention.
Our clinic specializes in the Cellgel Method, a treatment designed to repair damaged intervertebral discs.
We inject a specialized agent into the cracks of the disc, which then turns into a gel to repair the damage. Unlike traditional surgery, this method preserves the disc’s volume and remains in the body as a permanent gel implant, ensuring the disc’s cushioning function is maintained.
Click here to learn more about the Cellgel’s Method
If you are struggling with persistent back pain that interferes with your sport, we invite you to consult with our specialists for a detailed diagnosis.
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