Daily Habits & Core Exercises That Make a Difference
By Dr. Norris Golberg, Clinical Director
Koru Chiropractic & Wellness
I’m fortunate in our practice to help people from across the front range with a variety of spine related health conditions. Recently I’ve been taking care of three generations of a farming family from Hudson. One of the things that is helping them feel better are the “Big 3” core exercises I recommend to them and I wanted to share the exercises with the whole community.
Your spine is the foundation of your body. Just like you brush your teeth daily to prevent cavities, your spine deserves a simple daily maintenance and hygiene routine to stay strong, mobile, and pain-free. I like to refer to those daily exercises as Spinal Hygiene Exercises. Back pain is one of the most common reasons people miss work or visit a healthcare provider. Often, it’s not a sudden injury that causes the problem—it’s the result of poor posture, muscle imbalances, and a weak core over time. Whether you’re driving a truck or tractor all day or sitting at a desk your spine is under serious stress. The good news? A few intentional habits and exercises each day can make a big impact.
The “Big 3” Core Exercises That Support Your Spine:
You don’t need fancy equipment or hours at the gym—just a few minutes a day to engage and strengthen the deep stabilizing muscles around your spine. Renowned researcher Dr. Stuart McGill’s found the “Big 3” core exercises are the most effective a back spine strengthening and stabilizing.
- Curl-Up:
-Step 1: Lying on your back with one knees bent, one leg straight. Place your hands under your low back (this will ensure your spine remains in a neutral slightly arched position during the next step). Keep your lower back pressed down throughout.
-Step 2: Pick your head off the ground only a few inches and hold that position for 10 seconds. The goal is to perform this curl-up without any movement in the low back! If you raise your head and shoulders too high (like a traditional curl-up or crunch) your low back will round and excessive forces will be transferred to the spine that could increase your symptoms.
-Step 3: After a 10 second hold, relax your head back down to the resting position. Work your way up to 10 high quality repetitions.
- Bird-Dog:
On hands and knees, extend opposite arm and leg while keeping your core stable and not shaking. Alternate sides.
- Side Plank:
-Step 1: Lie on your side with your legs bent and upper body supported through your elbow. Place your free hand on your opposite shoulder.
-Step 2: Raise your hips so that only your knee and arm support your bodyweight.
-Step 3: Hold this position for 10 seconds before returning back down. Perform the same descending pyramid rep-scheme for each side. Consistency beats intensity. These movements, done daily, retrain your core to support your back in real life—not just during workouts. I’ve included a QR code to a video where I explain and demonstrate these exercise in further detail.
At Koru Chiropractic in Louisville, we specialize in restoring spinal alignment and helping our patients build strength from the inside out. Back health isn’t a one-time fix—it’s a lifestyle and needs daily maintenance.
