11 Ways Your Core Can Beat Winter Back Pain

7. Glute bridge: link hip strength to low-back relief

Strong glutes support the lower back by absorbing force during lifting and walking. Lie on your back with knees bent and feet hip-width. Push through the heels to lift hips until they form a straight line with the torso. Squeeze the glutes at the top, keep the ribcage relaxed, then lower slowly. When that feels comfortable, add a marching variation: lift one foot an inch from the floor while keeping hips level. The glute bridge builds posterior chain strength without spinal strain and teaches hip-driven motion instead of back-driven bending. This is especially useful before winter activities that require repeated hip extension, such as carrying bags up stairs. Aim for two sets of 10–15 reps three times weekly, adjusting volume based on soreness and daily schedule. If lower-back pain flares, shorten range and prioritize gentle activation and breathing cues.

8. Farmer's carry: functional endurance for winter chores

The farmer’s carry is deceptively simple: pick up a manageable weight in each hand and walk with good posture. Keep shoulders down, chest open, and the core gently braced. Short carries of 20–40 meters build anti-rotation strength and teach the body to stabilize under real-world loads like grocery bags or a stack of wood. Start with light dumbbells or even filled shopping bags, and pick a comfortable pace. If balance is a concern, hold a single weight on one side and walk with a slight lean to train anti-lateral control, then switch sides. This exercise improves grip, core endurance, and posture simultaneously, which reduces fatigue-related breakdown of form during long chores. Integrate short carries into weekly routines to simulate the intermittent loads winter often brings without needing long gym sessions.