| Author: Stephen Madsen |
Practically all of us will experience back pain at some point in our lives. In fact the American Academy of Orthopedic Surgeons believe that 80% of us will develop back problems before we die.
In order to lessen the risk of back paid due to injury; it may help to strengthen the core muscles of the body to better stabilize and support the spine. This can be achieved through exercise which will strengthen the muscles, make them more flexible, and correct the muscle imbalance.
The core muscles include every muscle between the shoulders and the hips.
Back pain can result as an imbalance among these muscles for example if the front of your thigh is stronger than the back of your thigh it causes pull toward the front of your spine.
There are exercises you can do to help balance and strengthen your core muscles and we will take a look at a few of them below.
Deep breathing
This works the diaphragm which is a muscle that can help to support your spinal column and helps the lower back when you walk or run. Practice deep breathing through your diaphragm to utilize this important muscle. As a check, when you breathe in, your stomach should go out instead of your shoulders going up if you are utilizing diaphragmatic breathing.
Tummy tuck
Lie face down on the floor and squeeze your glutes to draw your abdominal muscles away from the floor. The motion should be to stretch your tailbone to your heels and not contracting your thighs. Do 15 repetitions of the tummy tuck and alternate it with the bridge.
The bridge
Put your feet up on a bench or flat on the floor and scoop your pelvis upward keeping your rib cage low. The muscle contractions should focus on the hamstrings and glutes and this exercise should be alternated with the tummy tuck above. |
Author Bio:
Stephen Madsen is a staff writer at Retirement Planning Digest and is an occasional contributor to several other websites, including Back Care Guide. |
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