A weak core can have a major impact on your lower back health and overall well-being. Without proper core activation, movements like lifting, running, or even standing for long periods can lead to excessive strain on the spine. This lack of stability can result in an uncontrolled “wobble” in the lower back during movement or a sway-back posture, which places repetitive stress on the facet joints in the lumbar spine and lumbosacral junction.
Your core muscles play a crucial role in creating intra-abdominal pressure, which supports the spine from the front and helps prevent excessive arching in the lower back. The Hollow Hold is a simple yet highly effective exercise to activate your core and reinforce proper spinal positioning.
How to Perform the Hollow Hold
1. Start on your back – Lie flat with your knees bent and hips at a 90-degree angle.
2. Flatten your lower back – Press the small of your back firmly into the floor and tuck your tailbone under, eliminating any gap between your lower back and the ground.
3. Engage your upper body – Tuck your chin slightly toward your chest and lift your upper torso, bringing your shoulder blades off the floor. Your lower ribcage should move towards your pelvis.
4. Hold the position – Maintain this posture for 30 to 120 seconds, depending on your strength level. Keep breathing steadily and focus on keeping your core engaged throughout.
- Make it more advanced – To increase difficulty, straighten your knees and lower your legsto a 45-degree angle from the floor. At the same time, extend your arms overhead at a 45-degree angle. For an even greater challenge, bring your arms and legs closer to the ground—just make sure to keep your lower back firmly pressed against the floor to maintain core stability.
This exercise trains your core to stabilize your spine in a neutral position, improving posture, movement control, and lower back resilience. Start with shorter holds and gradually build endurance over time.