About 80 percent of people suffer from low back pain at some point in their lives. While there are many potential factors that affect your risk of back pain, one of the more fundamental causes of back pain are weak abdominal muscles.
If your core strength is deficient, it can lead to overcompensation in other parts of the body during activity, causing hip tightness and postural stress. A weak core can also increase your risk of suffering from injuries that cause low back pain, such as sprains, strains, and herniated discs.
Core Exercises To Prevent Back Pain
Fortunately, this functional issue is also an easy fix. One of the best preventative habits you can set up to avoid back problems in the future is to do core-strengthening exercises. By building up your core you’ll also be reinforcing your body’s support system and overall strength. Below we share a few easy core exercises to help you get started.
***Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.
Forearm Plank
- Start by lying down on your stomach.
- Bend your arms at a 90-degree angle with your elbows directly under your shoulders.
- Push your body up using your forearms so that you’re resting on your elbows.
- Optionally, you can keep your knees on the ground for support, then progress to your feet.
- Keep your body flat and straight.
- Keep your core tight throughout the exercise.
- Hold this position for 30 seconds, rest and repeat 3 times.
Side Plank
- Begin by lying on your side with your elbow directly under your shoulder.
- Extend your legs out so that your body is in a straight line.
- Lift your hips and engage your core.
- Keep your hips stacked with no twisting of the spine.
- Hold for 30 seconds on each side, rest and repeat 2 times.
Superman
- Lay face down on the floor with your arms outstretched above your head.
- Actively brace your core.
- Lift legs and arms off the floor simultaneously.
- Extend as high as you can and hold for two seconds, then relax.
- Repeat 5 times for 2 sets.
Dead Bug
- Lie down on your back with your head towards the wall.
- Raise your legs one at a time so you have a 90-degree angle at your hips and knees.
- When both legs are in position, push with your hands on the wall.
- While keeping core activated and lower back in contact with the floor, begin to slowly lower one leg down, keeping the knee bent at 90 degrees.
- Lightly tap the floor with your heel, slow and controlled and then return to neutral.
- Repeat with the opposite leg.
- Repeat 5 times for 2 sets.
Bounce Back From Pain
If you’ve been suffering from back pain, schedule an appointment with Airrosti. Our providers conduct a thorough injury assessment to pinpoint the underlying cause of the pain. Our quality approach to care combines myofascial release with at-home rehab exercises to eliminate pain quickly. We also provide a customized at-home exercise program to improve mobility, stability, and muscle strength to speed recovery and prevent future injuries.
Visit our locations page to find a provider near you.
Read our Medical Disclaimer here.
