Back Pain … 5 Exercises to Help Keep Your Core Strong
Back Pain … 5 Exercises to Help Keep Your Core Strong
For the last few months I have been on a journey from one doctor to another trying to find out what was causing the debilitating pain in my buttocks and leg. I assumed it had something to do with an old compression fracture injury from many years ago. What I discovered was I actually had degeneration in my spine that had nothing to do with this old injury. Instead, it was primarily due to getting older. That, and the fact that I am very active and in my line of work, constantly lifting very heavy things. I not only had arthritis and degeneration, but I also had a synovial cyst holding court between my L4 and 5 vertebrae, causing the majority of this pain. With two more appointments on the horizon, I still have some road to cover in my recovery process.
Through this experience I have learned millions of Americans suffer from back pain on a routine basis. This problem increases with age, as bone mass diminishes, muscles stiffen, and discs begin to lose fluid and flexibility. If you’re overweight and mostly sedentary, you’re at even greater risk of developing back problems.
The good news: relief for your achy back may be as simple as focusing on your core - the muscles that wrap around your abdomen and support your spine. Most of my doctors have pointed out that if my core was not as strong and tight as it is now, I’d be in a lot worse shape and in much more pain. In fact, a back-bolstering core workout can benefit everyone from world-class athletes to those who are mostly sedentary.
Here are some safe and effective core exercises to tone your middle and keep your back feeling good. Try doing these two to three times a week:
1. Planks. Start in a push-up position, bend your arms and support your body with your forearms. Keep your hips, legs and torso in a straight line while tightening your abdominal and glute muscles. But watch your form. Instead of overcompensating with your back muscles and letting your gut sag, draw your core muscles in at the level of your belly button and hold that position as long as you can.
2. Bird dog. Get on all fours, making sure your spine is neutral (not arching up or down). Then, engage your core muscles and slowly reach forward with your right arm as you extend your left leg behind you. Hold for a breath and then slowly return your limbs to the starting position. Repeat the exercise on the other side. The beauty of this simple stretch is you have to engage nearly all of your core’s stabilizer muscles to stay balanced.
3. Cat-Cow. Position yourself with your hands and knees on the floor. Imagine there’s a string through your belly button pulling you up to the ceiling and slowly curl your back toward the ceiling while tucking your chin slightly like an angry cat. Hold the position with a deep inhale, then tighten your abs, drop your chest toward the floor, and lift your head slightly and exhale. Repeat.
4. Crunches. Crunches are one of the most common exercises to strengthen and engage your core muscles, especially those coveted six-pack muscles. To make the move simpler, prop your calves on a chair or coffee table. Then, cross your arms over your chest and lift your shoulders off the floor while keeping your lower back flat. Too intense? Hold your arms out in front of you rather than crossing them over your chest. That makes the exercise easier on your stomach and, most importantly, your back.
5. Bridges. Lie on your back with knees bent 90 degrees and feet flat on the floor. Engage the muscles of the deep core and move into a bridge position by lifting your bottom off the floor. Instead of forcing your belly up by arching your back, try to maintain the natural curve in your lower spine. Comfortable? Lift your left foot off the floor and extend your left leg to maintain a straight line through your left heel. Return your foot to the floor and repeat with your right leg.
To truly strengthen your core muscles and prevent (or minimize) back pain, it’s important to engage your core muscles even when you’re not exercising. If you sit on the job, get on your feet and take regular breaks. Bend at the knees not at the waist. Engage your core muscles when you’re lifting things. And in your day-to-day life - good posture is the key.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached directly at 716-698-1198.
