By Jose Axel
Last Updated Oct 20, 2023Back pain is an ailment that many of us have come to accept as an unavoidable part of life, especially as we age. While some cases of back pain can be attributed to specific medical conditions, most instances are due to weak core muscles that can't provide adequate support for the spine. The good news? You can bolster your back health significantly by incorporating core-strengthening exercises into your routine.
Let's explore how this works, and provide some great exercise suggestions for a stronger, happier spine.
The 'core' refers to the muscles around your abdomen, lower back, and pelvis, all of which work together to stabilize your body and allow you to move in any direction. A strong core not only helps maintain good posture but also reduces strain on the spine, potentially minimizing the risk of injury and chronic back pain. For more information on core strength, click here.
A plank is an excellent isometric exercise that targets all the major core muscles.
To perform this exercise, get into a pushup position but rest on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Hold this position for as long as you can, aim for at least 30 seconds. As your strength improves, gradually increase your holding time.
Bird dog is a great exercise for improving balance, while also strengthening the core and spinal stabilizers.
Begin on all fours, knees under hips and wrists under shoulders. Extend your right arm and left leg until they're in line with the rest of your body. Hold this position for a few seconds, then switch to the other side.
This exercise strengthens the glutes and lower back muscles.
Lie down on your back with your feet flat on the ground and knees bent. Push through your heels to lift your hips off the floor until your shoulders, hips, and knees form a straight line. Squeeze your glutes at the top and hold for a few seconds before slowly lowering back down.
Named for its peculiar resemblance to the way a dead bug might lie on its back, this exercise is fantastic for engaging your abs.
While lying on your back, extend your arms towards the ceiling and raise your legs in a 90-degree position. Slowly lower your right arm and left leg until they're just above the floor, then return them to the start position and repeat with the opposite arm and leg.
This exercise targets the posterior muscles of the core.
Lie face down with your arms extended in front of you. Lift your arms and legs off the ground as high as comfortably possible, hold the peak position for a few seconds and then lower back down slowly.
Remember, consistency is key when it comes to strengthening exercises. Regularly practicing these exercises will not only help alleviate back pain, but also improve your overall body strength and posture.
The most crucial point to remember is that the quality of the movement trumps quantity. It's better to perform fewer repetitions with good form than numerous ones with poor form. Additionally, always consult with a physical therapist or certified personal trainer before beginning any new exercise regimen, especially if you're experiencing chronic back pain.
By strengthening your core, you'll provide better support for your spine, reducing the risk of back pain and injury, and even potentially improving your balance and stability. If you've been looking for a solution to back pain or simply want to improve your fitness, a focus on core strength could be the answer.
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