Achieving back pain relief is not as difficult as you may think. Strengthening the core of your body, also called “core training,” is a simple way to target your back by relieving pressure so that pain can gradually recede. Let’s look at what the core is and a few exercises to strengthen it.
Note: A comprehensive approach to alleviation of back pain, through a medical practice that specializes in pain management and physical therapy, is also advisable.
What is the Core & Why Is It Important?
The core is three muscle groups: the upper abdominal muscles, the obliques (which are to either side), and deep muscles that connect directly to the spine (1). If the core is strong, you will not only avoid continuing back problems but will also have a better sense of equilibrium.
Essentially, strengthening your core will take pressure off your spine and the rest of your skeleton. Your muscles will do a better job at assisting your bones to hold your body in proper alignment. The core is at the center of your musculature, so all the rest of the body relies on it to fall into a healthy, natural position. Back pain relief results naturally from a strong core.
3 Core-Strengthening Exercises
Let’s look at three ways to train the core (2). One positive side-effect of these exercises is that along with developing a stronger body, weight loss typically results as well.
Elbow Plank
- Lie on the ground with your abdomen on the floor. Position your elbows at right angles, but don’t lie the arms flat. Rather, hold them in toward your body.
- Keeping your arms on the floor, push yourself up (like a push-up but using your entire forearms).
- Make sure that everything is in a straight line and that you can feel your abdominal muscles contract. Hold for 30 seconds, and do 3 reps once per day.
Stomach Crunches
- Get into a sit-up position.
- Place your hands behind your head and take in a breath. As you breathe out, tighten your core, and use its power to raise the upper part of your body off the ground (leaving the lower back flat on the floor).
- Take in another breath as you lie back down. Do 10 reps at a time in 3 different daily sessions.
Push-Ups
- You probably know how to do push-ups. Keep your body straight throughout, and follow the same quantity guidelines as you do for the stomach crunches.
For expertise in physical therapy and weight loss, Florida residents have a valuable partner in the Weston Medical Health Center. We offer a team of experts in a multi-disciplinary environment. Pain management experts, physical therapists, and chiropractors work side-by-side to ensure your full recovery. Contact us for a free consultation now.
Sources:
(1) http://www.huffingtonpost.com/2011/09/10/whats-so-important-about-core-strength_n_955931.html
(2) http://www.spineuniverse.com/wellness/exercise/building-core-strength-reduce-back-pain
