Living With Back Pain? 5 Core Exercises You Need (2024)
Millions of Americans routinely suffer from back pain. This problem increases with age as bone mass diminishes, muscles stiffen and discs begin to lose fluid and flexibility. If you’re overweight and mostly sedentary, you’re at even greater risk of developing back problems.
The good news: relief for your achy back may be as simple as focusing on your core, the muscles that wrap around your abdomen and support your spine. In fact, a back-bolstering core workout can benefit everyone from world-class athletes to those who are mostly sedentary.
Here are my top five core exercises to tone your middle and keep your back feeling good. Try doing these two to three times a week:
1. Planks. Start in a push up position, bend your arms and support your body with your forearms. Keep your hips, legs and torso in a straight line while tightening your abdominal and glute muscles. But watch your form. Instead of overcompensating with your back muscles and letting your gut sag, draw your core muscles in at the level of your belly button and hold that position as long as you can.
2. Bird dog. Get on all fours, making sure your spine is neutral (not arching up or down). Then, engage your core muscles and slowly reach forward with your right arm as you extend your left leg behind you. Hold for a breath and then slowly return your limbs to the starting position. Repeat the exercise on the other side. The beauty of this simple stretch is you have to engage nearly all of your core’s stabilizer muscles to stay balanced.
Meet With An Orthopedic Spine Specialist
Still experiencing back pain after trying these exercises? It may be time to see an orthopedic spine specialist.
3. Mad cat. Position yourself with your hands and knees on the floor. Imagine there’s a string through your belly button pulling you up to the ceiling and slowly curl your back toward the ceiling while tucking your chin slightly like an angry cat. Hold the position with a deep inhale, then tighten your abs, drop your chest toward the floor and lift your head slightly. Repeat.
4. Crunches. Crunches are one of the most common exercises to strengthen and engage your core muscles, especially those coveted six-pack muscles. To make the move simpler, prop your calves on a chair or coffee table. Then, cross your arms over your chest and lift your shoulders off the floor while keeping your lower back flat. Too intense? Hold your arms out in front of you rather than crossing them over your chest. That makes the exercise easier on your stomach and, most importantly, your back.
5. Bridges. Lie on your back on with knees bent 90 degrees and feet flat on the floor. Engage the muscles of the deep core and move into a bridge position by lifting your bottom off the floor. Instead of forcing your belly up by arching your back, try to maintain the natural curve in your lower spine. Comfortable? Lift your left foot off the floor and extend your left leg to maintain a straight line through your left heel. Return your foot to the floor and repeat with your right leg.
To truly strengthen your core muscles and prevent (or minimize) back pain, it’s important to engage your core muscles even when you’re not exercising. If you sit on the job, get on your feet and take regular breaks. Bend at the knees not at the waist. Engage your core muscles when you’re lifting things. And in your day-to-day life, remember posture is key.
Christina Chapski, Ed.D., AT, ATC, is the Director of Athletic Training and Community Outreach at Henry Ford Health. Read more of Christina's articles.
Slowly arch your back, as if you're pulling your belly up toward the ceiling as you bring your head down (B). Then slowly let your back and belly sag toward the floor as you bring your head up (C). Go back to where you started (A). Repeat 3 to 5 times twice a day.
Slowly arch your back, as if you're pulling your belly up toward the ceiling as you bring your head down (B). Then slowly let your back and belly sag toward the floor as you bring your head up (C). Go back to where you started (A). Repeat 3 to 5 times twice a day.
Core focused exercise is often linked with back pain relief because people who suffer from low back pain usually demonstrate dysfunction within the transverse abdominal muscle (or TVA). Typically, muscle activation in this area occurs slower than in those without pain.
Classic core exercises include planks, situps and fitness ball exercises. A bridge is another example of a classic core exercise. To do a bridge, lie on your back with your knees bent. Keep your back neutral, not arched and not pressed into the floor.
How long does it take to strengthen your core? If you stay consistent and train your core 2-3 times a week then you should strengthen and build your core muscles within 4 to 8 weeks.
"Walking also works the muscles in your core abdominals and back muscles," adds Gontang. The degree to which these muscles grow will depend on several factors including one's gender, age, and body mass, existing muscle strength, and whether one is walking on an inclined path or not.
How Often Should Seniors Do Core Exercises? Developing strong core muscles requires regular work and discipline. Core strength training should be a regular part of your weekly exercise routine, happening multiple times throughout the week.
Do not do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. Do not exercise in the days right after the pain begins. After 2 to 3 weeks, slowly begin to exercise again. A physical therapist can teach you which exercises are right for you.
The most effective core exercises are dead bug, side plank, front plant, vertical leg crunches, flutter kicks, Russian twists and the hollow body hold and hang.
Plank. The plank is a perfect start to your core strengthening journey; with minimal movement, this exercise can be adapted to something harder or easier depending on how you feel. ...
The CDC recommends that adults aged 65 and older aim for: At least 150 minutes a week (30 minutes a day, five days a week) of moderate-intensity activity such as brisk walking. Or 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
You will lie flat on your back and bring both knees to your chest looking for a gentle stretch through your low back and hips. You will hold this position for 30 seconds working up to three repetitions. A final stretch you can perform for low back pain treatment is a pure form of stretch.
Laying on your back, gently pull your knees to your chest, hold for a second or so, and release, repeating the movement in a pulsing manner. Do this for about 20 seconds at a time, release, and repeat up to 5 times. You can perform the whole sequence up to 3 times per day.
Introduction: My name is Gregorio Kreiger, I am a tender, brainy, enthusiastic, combative, agreeable, gentle, gentle person who loves writing and wants to share my knowledge and understanding with you.
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