In addition to persistent pain, individuals with chronic low back pain often exhibit impaired postural control, which is linked to core muscle atrophy, weakness, and dysfunctional motor control. One effective method for addressing these deficits is dynamic stabilization exercises—a functional approach based on developmental movement patterns modeled after infant motor learning. This strategy aims to restore optimal body function by aligning the head and spine and integrating postural awareness, breathing mechanics, and motor control. The primary goal of dynamic stabilization training is to activate the appropriate respiratory and core muscles to maintain core stability during static positions and locomotor tasks. Common exercises include:

• Supine Diaphragmatic Breathing: Lie on your back with your knees bent and feet flat. Place one hand on your chest and the other on your stomach. Inhale slowly through your nose, allowing your stomach to rise while keeping your chest still. Exhale gently through your mouth, letting your belly fall. Repeat for eight to ten breaths.
• Supine “Dead Bug”: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Brace your core and press your lower back into the floor. Slowly lower your right arm and left leg toward the floor without touching down. Return to the starting position and repeat on the opposite side. Perform five to ten reps per side.
• Side-Lying Rolling: Lie on your back with arms and legs extended. Reach your right arm across your body to initiate a roll to your left side while keeping your legs still. Return to start, then initiate a roll by reaching your right leg across while keeping the upper body relaxed. Alternate sides for four to six reps each.
• Bear Crawl: Start on all fours with your hands under your shoulders and your knees under your hips. Lift your knees 1–2 inches off the floor. Step your right hand and left foot forward together, followed by your left hand and right foot. Keep your back flat and hips steady. Crawl forward six to ten steps, then reverse.
• High Side Plank: Lie on your side with legs straight and feet stacked. Place your lower hand under your shoulder and press into the floor to lift your hips, forming a straight line from head to feet. Hold for 15–30 seconds while breathing steadily. Switch sides and repeat.
• Kneeling-to-Sitting Transfer: Begin in a tall kneeling position with your torso upright. Slowly sit back onto your heels while maintaining posture. Return to tall kneeling using hip and core control. Repeat for eight to ten reps.

In a March 2025 study, researchers assigned 30 chronic low back pain patients to perform these dynamic stabilization exercises three times per week for four weeks. Another 30 patients followed a traditional core strengthening routine (e.g., crunches, planks, bird-dogs). While both groups reported similar reductions in pain and disability, the dynamic stabilization group experienced greater improvements in core muscle contractility and standing postural control.

Despite these benefits, adherence remains a challenge—many patients simply don’t follow through with prescribed exercises. If you find it difficult to stay motivated between visits, speak with your doctor of chiropractic. They can recommend an alternative that better suits your preferences and increases your likelihood of sticking with it.