Strengthening back/core safely

[Wonderbug81]

I've started to get lower back pain. Prob a combination of full time WFH and not doing core specific exercises (I do some hand weights/body weight exercises at home plus jogging but not masses).

Which exercises should I start with to do this safely? I'm guessing planks for one?

I'm late 40s and average weight for my height.

I really like the ‘Strong and Flexible’ videos on YouTube. Really short and easy to follow.

I used them after an injury and still follow them now.

Could you do an online pilates class? It's better to do that as they warm you up properly and exercise different parts of your core equally. Women in particular need to have a balance of strength in the different parts of their pelvic floor.

Caroline Girvan has some good core videos.

if you’re doing correct form with your free weights that will use core. Balance moves are also great for strengthening the entire core.

Following

Pilates. Ideally a physio led class. Moves like leg circles, hundreds, single leg stretch, double leg stretch, dead bug, scissors, leg pull then plank, bird dog, shoulder bridge with leg lifts, side leg lifts, side bends, criss cross. To strengthen your core. And things like cat to calf, threading the needle, and cobra to help your back. But it's important to do the moves with proper positioning which is why a class is best. You can't always tell yourself at first.

I second Pilates. Small, instructor led class to start as it is imperative to be in the correct positions for it to be effective. A one-to-one assessment first would be even better. Look for a Body Control Pilates instructor or a Stott instructor. It will be a hands on experience and you can feel the difference when you are correctly aligned.

After 15 years or so, I have a strong core and it has made a huge difference to my back strength, mobility and general wellbeing. Last time it went into spasm, it only took a week to recover, with no intervention. Before Pilates, it would take months and need regular physio sessions.

Thanks for all the tips! Ideally I'd workout from home but makes sense that Pilates is helpful (and should ideally start with a practioner).