You can prevent back pain by having a strong core. Your abdominal muscles are the foundation of your core support system for all types of activity. With a strong abdominal core, your muscles, tendons, and ligaments provide ample support of your spine. Weak abdominal muscles are often the source of chronic back pain. Therefore, certain exercises and practices will strengthen your abs to prevent pain or relieve current discomfort.
Utah Accident Clinic has three exceedingly simple core-strengthening exercises you can do practically anywhere – no gym or fitness center required. These three simple exercises can be done on a daily basis to help prevent or resolve your back pain, while resulting in a flatter stomach and a healthy lifestyle routine.
Push-Ups
Lay face down on your chest and stomach with your body in a straight alignment. This is one of the best exercises to prevent back pain. Place your hands on the ground at shoulder level to form a 90-degree angle at the elbows. While keeping your lower back stiff and core abdominal muscles tight, push straight up until your entire body weight has shifted to your upper back, chest, knees and toes. Slowly lower your body back to the ground while maintaining the tightness of your abdominal core.
Ab Crunches
Crunches are another way to prevent back pain. Lay flat on your back with knees bent and your feet on the floor roughly aligned with the width of your hips. With your hands clasped behind your head, use your abdominal muscles to raise your head and upper torso off the ground. When your elbows touch your knees and your chest is in contact with the thighs, slowly lower your upper body to the prone position. Important: Resist the temptation to lift from the neck by staring straight up at the ceiling throughout the crunch.
Elbow plank
Start by positioning your body as you would a push-up: on your stomach with your body in a straight line. Tucking your arms under your chest, rest your forearms on the ground with your elbows at a 90-degree angle. Press your body weight against your forearms and push your chest upward while locking your core abdominal muscles. Maintain this position for a count of 25-30, then release the tightness in your core and rest your body weight on the ground. Hopefully these tips help you strengthen your core and prevent back pain.
Contact Utah Accident Clinic if you would like to schedule a chiropractic appointment.
