Back and Spine Exercises
Core Bracing
Core bracing, also called abdominal bracing, means gently tightening the muscles around your trunk as if preparing for a light push to the tummy. It's a skill rather than a workout, used to protect the back during lifting, bending and early rehab exercises.
What it does
A light brace stiffens the trunk so forces pass through it more evenly. It gives confidence when returning to lifting after back pain.
It is a regular part of rehab plans for lumbar spondylosis, disc bulge and spondylolisthesis, and it features in our lower back pain physiotherapy programmes.
How to do it
- Lie on your back with knees bent, or stand tall.
- Place your fingers just inside your hip bones.
- Tighten your tummy muscles lightly all around, as if about to be poked in the stomach. You should feel firmness under the fingers.
- Keep breathing normally throughout. Don't suck the tummy in.
- Hold 10 seconds, then relax. Practise the brace during daily tasks such as lifting shopping.
How much
10 holds of 10 seconds, twice a day, then apply it during other exercises.
Common mistakes
- Holding the breath.
- Bracing at maximum effort. Around a quarter of your maximum is enough for daily tasks.
Stop and check with us if
- Bracing increases pain or you feel pelvic floor heaviness.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Should I brace all day?
Is bracing the same as drawing in?
Related treatments
Lower Back Pain Physiotherapy
Targeted treatment for lumbar pain, stiffness and sciatica-type symptoms.
Learn more SpineLumbar Spondylosis
Age-related wear in the lower back, and why strength and movement matter more than the X-ray report.
Learn more SpineDisc Bulge
A bulge is a broad, shallow spread of the disc. What it means, what it doesn't, and how it's treated without surgery.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.