Forget crunches — my physical therapist gave me this exercise to work my abs without aggravating my lower back pain

For those who suffer from sciatica or lower back pain, traditional ab exercises like crunches and sit-ups can be problematic due to the additional stress they put on the back. A physical therapist once suggested a series of spine-safe exercises to build core strength and stability without aggravating the back. One of the primary exercises recommended was the bird-dog.

This movement teaches the abdominal muscles to hold the spine in place while the limbs move, working the deep stabilizer muscles along the spine and glutes rather than the outer six-pack muscles. To execute the bird-dog, begin on all fours with hands under shoulders and knees under hips. Maintain a neutral spine and engage the core by imagining zipping the abs up and in, while squeezing the belly button into the spine.

Extend the right arm straight out in front of you and simultaneously extend the left leg straight back, forming a straight line with the torso. Hold this position for a few seconds, then return to the starting position. Repeat on the opposite side and continue alternating for 8-10 reps per side. Another exercise suitable for those with lower back pain is the dead bug.

This move targets the deep abdominal muscles while keeping the lower back supported, as it's performed lying flat on the back with no compressive load on the spinal discs. To perform the dead bug, lie on your back with arms and legs in a tabletop position, press the lower back into the floor, engage the core, and slowly lower the right arm overhead while extending the left leg.

Hold this position for a few seconds before returning to the starting position and repeating on the opposite side. If needed, beginners can start with bent-knee taps instead of straightening the leg. Lastly, the glute bridge is a beneficial exercise for strengthening the glutes, hamstrings, and lower back stabilizers without putting pressure on the spine.

The core includes muscles like the erector spinae and multifidus, which work together with the glutes to maintain stability. To do a glute bridge, lie on your back with knees bent, feet flat, and heels close to the glutes. Engage the deep abdominal muscles, slightly tilt the pelvis back, and lift the hips towards the ceiling, forming a straight line from shoulders to knees. Squeeze the glutes for a couple of seconds before slowly lowering back down.