Existing conditions#1436

How does one strengthen core with underlying sciatica and lowerback thats easily triggered. I want a stronger back im 48 who’s had a knee replacement left leg already.

Ok. A couple of things we need to be mindful of. To strengthen your core without aggravating your lower back or sciatica, it’s best to focus on gentle, controlled movements that stabilize your spine. Start with exercises like dead bugs, where you lie on your back with arms and legs in the air and slowly lower one arm and the opposite leg, keeping your back flat against the floor. This helps engage your core without stressing the back.

Another great option is bird dogs. Begin on all fours and extend one arm and the opposite leg straight out while maintaining a neutral spine. This movement helps build core and lower back strength while enhancing stability. You could also try pelvic tilts—lie on your back with your knees bent, gently tilt your pelvis upward, and flatten your lower back against the floor. It’s effective for engaging deeper core muscles without adding pressure to the back.

If you’re comfortable, side planks are excellent for core stability. Start on your knees to reduce intensity and focus on keeping your body aligned. The key is to keep movements slow and controlled, paying attention to how your body feels. Lmk if this helps!