Banish back pain now by strengthening your core.
According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some point in their lives.
The typical approach to treating lower back pain involves boosting core strength to improve muscle flexibility, provide better spinal stabilization, and address muscle imbalances. These core muscles surround and support the spinal column, spanning the area between the hips and shoulders. Muscle imbalances in any of these core muscles can contribute to back pain.
For instance, if the muscles in the back of your thighs are weaker than those in the front, it can result in uneven stress on the front of your spinal column. Such imbalances can be caused by prolonged periods of standing or sitting, improper strength training, or running, potentially leading to discomfort due to a lordotic curve or sway back of the vertebral column.
Controlled Breathing
There are more effective ways to incorporate core strength training exercises into your workout routine than the traditional crunches. One effective method is focused on controlled breathing. You can integrate the following Pilates-style breathing technique into various strength training exercises: Inhale during the bending phase and exhale during the exertion phase. This deep breathing technique should be synchronized with the resistance or force exerted during the exercise.
It engages the diaphragm muscles, providing spinal support and elongating the spine by encouraging diaphragmatic breathing instead of shallow chest breathing.
Exercises like the tummy tuck and bridge lift can help alleviate back pain and strengthen the core muscles. To perform a tummy tuck, simply execute a pelvic tilt to lift the abdominal muscles off the floor while lying face down. Engage your glutes to elongate the spine, directing your tailbone toward your heels rather than pressing into your thighs. Complete 10-12 repetitions of each exercise, alternating between them until you’ve done 2-3 sets.
For the bridge lift, position your feet on a bench or the floor and lift your pelvis upward. Keep your rib cage low to minimize irritation in the spine muscles. This relieves back stress and focuses muscle contractions on the hamstrings and glutes.
Incorporate stretching
To reduce spinal tension, try the lumbar side stretch, hip flexor stretch, and calf stretches. The hip flexor stretch involves bringing one foot forward at a 90-degree angle (knee to hip and knee to ankle) while the other leg remains on the floor behind, with the foot pointing toward the ceiling. This stretch opens up the muscles on the sides of the spine near the hips. Squeeze your glutes to deepen the stretch with each exhaled breath. You should feel the stretch in the back leg, front thigh, and front leg hamstrings.
For the lumbar side stretch, assume a wide-legged stance with knees bent while sitting or standing. One hand reaches down toward the inside of your thighs, and the other hand goes behind your head.
Lastly, the calf stretch targets the Achilles tendon, the furthest pull on the spine. Place an object under your foot and lean your body weight forward while maintaining steady breathing. Hold each stretch for 10-30 seconds. You should feel a stretch behind your knee and shin.
By strengthening your core muscles, you can continue your fitness journey without sacrificing your back health. Always consult your doctor before starting any exercise program!
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