Many people experience back discomfort, which is a common problem. Strengthening the core muscles, which support the spine and help prevent future pain, is one technique to treat back pain. We’ll talk about the value of core strength for back pain alleviation in this post and offer a list of core-strengthening exercises.
Why Back Pain Relief Depends on Core Strength
The abdominals, back, and hip muscles are all part of the core muscles, which make up the body’s trunk. Together, these muscles help to support and stabilize the spine. Weakness in these muscles can cause the spine to become unstable, which can cause back discomfort among other problems.
Back pain may be lessened by enhancing the stability and general health of the spine by strengthening the core muscles. A strong core can also aid with posture, which can lessen the chance of getting back problems in the future.
Core-strengthening exercises
The following exercises can be performed to build core strength:
Plank
A quick workout that can be performed anywhere is the plank. Starting in the push-up position with your arms straight and your body in a straight line, perform a plank. Aim for at least 30 seconds while maintaining this position.
You can perform the plank on your knees rather than your toes to make it simpler. You can elevate one arm or leg off the ground to make it more difficult.
Front Plank
The obliques, or the muscles on the sides of the torso, are the focus of the side plank, a plank variation. Start in a plank position, then move your weight to one arm and turn your body to the side to perform a side plank. Aim for at least 30 seconds on each side while maintaining this position for as long as you can.
You can perform the side plank on your knees rather than your toes to make it simpler. You can lift one leg off the ground to make it more difficult.
Dog Bird
The lower back muscles are the focus of the bird dog exercise. Begin on your hands and knees with your hands under your shoulders and your knees under your hips to perform a bird dog. Keep your hips level while straightening out your left leg and right arm. Holding this position for a short while, go back to the beginning and repeat on the other side.
You can perform the bird dog without fully extending your arm or leg to make it simpler. You can maintain the posture longer or add a resistance band to make it more difficult.
Dead Bug
The workout known as the “dead bug” targets the lower abdominal. Lay on your back with your arms and legs in the air to perform a dead bug. Keep your back flat against the floor as you gradually lower your right arm and left leg toward the ground. Repeat on the other side, then go back to your starting position.
You can perform the dead bug without completely dropping your limbs to the ground in order to make it simpler. You can add a resistance band or carry a weight in your hands to make it more difficult.
Russian Twist
A workout that concentrates on the obliques is the Russian twist. Sit on the floor with your knees bent and your feet flat on the floor to perform a Russian twist. Lift your feet off the ground as you slant your back slightly. Twist your torso to one side, then the other while holding a weight or medicine ball in your hands.
You can perform the Russian twist without a weight to make it simpler. You can lift your feet higher off the ground or use a larger weight to make it more difficult.