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Simple Exercises Can Prevent Back Pain and More
Strong core muscles make it easier to do most physical activities, including everything from swinging a golf club to getting a glass off the top shelf and to bending down to tie your shoes.
One strong-looking man suffered a serious injury just lifting his suitcase from the overhead baggage bin. It's just one example of weak core muscles.
Your core runs the length of your trunk and torso, including the abdominal muscles, the three muscles that run from your neck to your lower back, and the muscles along the vertebral column that extend and rotate the spine.
Weak and unbalanced core muscles are linked to low back pain.
The core also includes the external and internal obliques, the hip flexors, muscles at the sides of the hips, and the hamstring group located in the back of the hip and in the upper thigh.
Strengthening them helps maintain good balance and posture. They include the breathing diaphragm and pelvic floor muscles. The pelvic muscles are key to lower back stability and continence. They can be strengthened by exercises, including contracting and releasing the muscles that stop the flow of urine.
With all these important muscles included in the core, it's surprising that, aside from a few sit-ups and push-ups, core muscles are often neglected, even though they require no special equipment or a gym membership.
- One easy core exercise is the bridge. Lie on your back with your knees bent and your back in a neutral position, not arched or pressed to the floor. Tighten your abdominal muscles and raise your hips off the floor until they are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.
- The plank (or hover) is a classic. With stomach toward the floor, hold your body in a rigid position balanced on your elbows and your toes. Keep your body in a straight line from ears to toes with no sagging or bending. Your head should be relaxed and you should be looking at the floor. Hold this position for 10 seconds to start. Over time, work up to 30, 45 or 60 seconds.
For more back strengthening easy exercises, check out the Mayo Clinic’s “Back Exercises in 15 Minutes a Day” here.