Your risk of disabling back pain gets worse with age. here, we have listed some core strengthening exercises for back pain to protect your spine and your life quality.
Ask ten different people if they experience back pain and there’s high change nine of them will say yes. What’s true: According to a Mayo Clinic College of Medicine and Science, nearly 80% of Americans experience back pain at some time in their lives. Indeed, while it can affect an individual of any age, the risk of back pain that confines your day-to-day functions and life quality rises as you get older.
This happens due to several reasons, including a lack of enough physical activity, poor posture, and a strength decline – particularly in the muscles that actually make up your core. Have you ever wondered why your core is so significant to back health?
What is Your Core?
When most of us think about the core of the body, we think of the six-pack or abdominal area below the ribs. Even though the abdominal muscles are a crucial component of the core, there are other important areas as well. Your core compromises:
Front abdominal muscles: the rectus abdominis
Muscle alongside your body: the external and internal obliques
A deep muscle wrapping around the front: the transverse abdominis
Muscles in the back of your body which are situated between spine bones and run along the spine: the multifidi and erector spinae.
Your core even includes the diaphragm and pelvic floor muscles.
The Connection between Core Strength and Back Pain
“If you look at your body, then there are no bones, aside from the spine, between the rib cage and the pelvis”, enlighten by Pete McCall, a personal trainer, and expert in the fitness industry. “Only core muscles support that component of the spine”.
If your core muscles are feeble, then you may go through overuse pain, explains McCall. Also, a weak core means that more force is put onto the spine that boosts your risk of nerve damage disk bulges, and pain.
“With a strong core, it’s like you are wearing a protective weight belt all day and night”, McCall says.
Even science agrees – A 2017 study found that doing core strengthening exercises for back pain such as side plank, for 6 weeks was more effective at alleviating signs of lower back pain than usual physical therapy.
Thus, adding core strengthening to your daily exercise routine can help in protecting your back pain. By increasing your core straight, you will also be less probably to depend on other back treatments, for instance, medications.
What’s more? Performing core strengthening exercises helps boost stability and balance, which is essential to prevent injuries that can lead to back pain.
Back Strengthening Exercises
One study has demonstrated that women experience chronic lower back pain more than men. According to the Summer Health Statistics of CDC or the Center for Disease Control and Prevention for U.S. Adults, 30 percent of women experienced low back pain, compared to 26 percent of men.
Moreover, women are more probably to experience back pain at a particular stage in their life, during pregnancy. Indeed, several studies have demonstrated that between 50 and 70 percent of women suffer from a back plan when they are pregnant. The rise in hormones, changes in posture, stress and additional weight all lead to back pain.
To prevent or combat pack pain, the following core exercises come quite in handy.
Start with lying on your stomach on the ground with your elbows directly beneath your shoulders and forearms flat on the ground. Make sure to focus eyes between hands and rest the legs behind you, your knees hip-width apart (a bit farther apart for additional balance).
From here then raise your hips toward the ceiling and continue to do until the body forms a straight line from head to ankles and squash your core, glutes, and upper back. Keep this position for thirty seconds. Do 3 to 4 sets, resting thirty to sixty seconds in between.
Pro Tip: As long as possible you can, hold your plank. Rest and do again until you reach thirty seconds. Else, perform the move using your knees on the ground and raise your hips so that your body forms a straight line from your head to knees.
2: Dead Bug
Start with lying on your back with your knees bent and your feet flat on the ground. Lift your bent legs so to stack your knees over your hips and keep a 90-degree bend in knees. Support your core to squeeze your low back into the ground: ensure to keep this flat-back position throughout the exercise. With palms that face each other, bring your arms up to stage toward the ceiling.
The next step is straightening your left leg and bringing it toward the ground (don’t let it touch). Simultaneously, bring the right arm back toward the ground. Pause here, and bring your leg and arm back to the beginning position. Do this same on the opposite side with your left arm and right leg extended. That is one repeat. Alternate sides for 6 to 8 reps total.
3: Bird Dog
Begin on all fours with the hands below shoulders and your knees below hips. Engage abs, maintain your spine neutral and look down or a little forward.
Lift left arm and extend the right leg so that they are in line with the remaining part of your body. Pause here and lower back down and do this again on the opposite side using your right arm and your left leg extended. That is one rep. Do 6 to 8 reps in total.
Pro Tip: Keep hands on the ground and only extend the leg
4: Modified Curl Up
Start with lying on your back with left leg straight and your right knee bent so to flat foot on the ground. Place hands, palms down, beneath the arch in the lower back for support.
Engage abs in order to pull the shoulders and head a couple of inches off the ground. Keep it up to ten seconds, slowly breathing throughout the entire exercise. Release for returning to the beginning position. That is one rep. Do 4 to 6 reps, then do it again on the opposite side with your left knee bent and right leg straight.
5: Side Plank
Start with lying on your left side with hips stacked and legs extended. Prop the upper body up on the left elbow and forearm. Make sure that the left elbow is bent 90-degree and position directly under the shoulder.
Support your core by contracting abs forcefully as if you were going to be punched in the gut. Lift hips until the body forms a straight line from ankles to your shoulders. Keep this position for thirty seconds or as long as you are able to.
Switch or change sides so that you are lying on the right side and do it again. Perform 2 sets on each side, resting thirty to sixty seconds in between.
What Else You Can Do to Relief Back Pain?
Besides developing core strength and maintain good posture, some other techniques can help you beat back pain:
Stretch regularly: As most of us spend most time sitting at a desk, and so, stretching a day may be very helpful.
Lose weight if required: According to several studies, it is found that being obese puts extra strain on your back.
Odds and Ends
Get enough sleep: Get 8 or more hours of sleep. Like your mind, your spine also needs rest. So, ensure to make sleep a main priority.
Incorporate the right strategies when lifting something: Take advantage of the strength of your legs rather than your back for lifting.
When It’s Right Time to Contact Doctor for Back Pain?
If any of the below is going with you, then you should get in touch with your doctor:
You are suffering from pain for more than a month.
Your pain is really getting worse.
Your pain is affecting your sleep.
Your pain is in the low back but is going down your legs as well.
Your one leg is becoming delicate than the other.
Last Few Words:
As mentioned before, the majority of us will suffer from back pain at some stage in our lives. Not only is it painful, but it can even cost you a lot of bucks, energy and time we don’t want to waste. So, you can be proactive. Doing something that has been proven scientifically to help prevent back pain: back strengthening exercises.
As with any activity or exercise, if you suffer from increased pain while performing core strengthening exercises for back pain, stop and contact your doctor immediately,
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