When low back pain hits us, it can be disturbing to our normal way of life. It is common for those suffering from pain to reduce their activities trying to avoid the pain. Not only does this effect our physical well-being, it also takes a negative toll on our mentality and approach to our lives. Davis Family Chiropractic knows that alleviating your pain can help bring you back to good health and good thoughts giving you a better outlook on each new day.
Today we’re going to look at exercises anyone can do to strengthen their core muscles. When core muscles of your body are regularly stimulated and healthy, they help to support your low back and lessen the opportunity for pain and injuries. Whether you are generally fit and healthy looking to improve your work out routine, or are starting out exercising for the first time, or facing challenges of being overweight and wanting to improve your quality of life, these exercises can be tailored to your situation. Don’t ever be discouraged with yourself! As long as you have the will to change, you have already conquered the most critical step and are on your way to a better life!
Every person’s journey is different. We need to tune into our bodies and listen to what it tells us when we work out. If you are just starting out or find some of these exercise positions uncomfortable, don’t set wild expectations for yourself and don’t get discouraged. Everything becomes easier one day at a time, and that is a great thing to focus on!
How to Exercise
Generally speaking, start with a low number of repetitions or time-length for each exercise. You can find the right number for you by paying attention to when your muscles start to “ache”. That is a sign that we are starting to reach the point at which we can achieve muscle strengthening! Once you feel the “ache”, try two to four more repetitions, but don’t push yourself overboard. Jot down, or make a mental note of what your number of repetitions is today, and work to increase that number slightly each day.
Also, keep in mind that muscles need time and proper nutrition to rebuild and grow stronger. If you’re just starting out, try to limit your exercising to a half an hour three times a week, and of course if you are experiencing strong or recurring acute pain, stop and consult with your doctor.
Abdominal Muscles
The abdominal muscles include four groups of muscles:
- The Rectus Abdominals, often referred to as your “six-pack” abs. These muscles attach our rib cage to our pelvic area, and the fibers run straight up and down.
- The Internal and External Obliques, overlapping the rectus abdominals are located on our sides. Internal obliques fibers run down and inward and external obliques fibers run down and outward.
- The Transverse Abdominals, with fibers which run horizontal and attach the fascia in the low back.
Great exercises to strengthen these muscles include crunches and sit-ups in various degrees of difficulty.
Variations on Crunches and Sit-Ups
- The easiest point to start is by simply laying flat on your back, legs extended, and arms laying comfortably at your sides. Next try to lift your head and shoulders off the ground a few inches.
- Let’s take this a little further and now pull our feet up bending the knees to a 90 degree angle. Take your arms and cross them over your chest. Now repeat the same exercise from step 1 and try to lift your head and shoulders from the ground several more inches.
- The next level would involve laying flat again (legs straight out), but as your pull your head and shoulders off the ground also lift both of your feet.
Do all of these exercises as slow as you can while breathing deeply. Rapid or jerky movements do not allow your muscles to stretch and leads to injuries.
Extra Credit
Throughout the day place both your hands across your stomach and squeeze your abs together (like someone is about to punch you in the stomach!), hold this a few seconds, and release with an exhale. This can be done anywhere anytime sitting or standing.
Low Back Extensor Muscles
The extensor muscles are attached to back of the spine and enable standing and lifting objects. These muscles include the large paired muscles in the lower back, called erector spinae, which help hold up the spine, and gluteal muscles.
Exercises for strengthening your lower back
- Start by kneeling down onto your knees and hands. Keep your back and spine supported and level with the ground, no slouching!
- Now reach out with one arm at a time, hold it for a count of ten, and go back to your starting position. Repeat with each arm and each leg.
- Thirdly, combine reaching out simultaneously with opposite arms and legs.
- Now try each of these steps again, but laying prone on the ground and lifting each limb off the ground as your reach out. We call this the “superman”.
Extra Credit: Try holding these positions for longer spans of time or tracing a square in the air with each arm and leg while it is extended.
Lateral Trunk Stabilizers
You can strengthen the sides of the core, or the lateral trunk stabilizers by doing some plank exercises while laying on your side.
- Start by picking either your left or right side and laying down with your upper body being propped up on our elbow and forearm.
- Try picking your hips and side up off the ground supporting yourself from the knee. Count out six seconds (or more) and come back to a resting position.
- Next do the same thing, but along with your hips and side, also raise your knee up off the ground supporting yourself from your feet.
- Turn and do the same steps on your opposite side.
Enjoy these exercises and feel free to comment variations or other core-strengthening tips and exercises that you may know! If you are in pain or need help losing weight in an all-natural, safe and effective way, please call us today!
