Resolving the Back Pain Issue
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I get this all the time from my clients. “What can I do to help strengthen my lower back?” “My lower back hurts when I do pushups or the plank.” And they are suprised when I tell them that what they really need to do is strengthen their core first and that will in turn help their backs. Sound crazy? It’s true!
Here is a little bit of technical stuff for you:
“Anatomically, the spine is composed of multiple separate bones, called vertebrae. The vertebrae are separated by a round cushion at each level known as the intervertebral discs, and connected in the back by small joints, called facet joints. Without the support of a strong core, all the stress of spinal motion is transmitted to the facet joints, resulting in laxity of the facet joints, and eventually, degenerative arthritis of the joints. Alternatively, excess spine movement related to weak core muscles may result in a herniated disc. Both of these conditions can result in acute or chronic back pain.”
So these exercises that my clients are telling me that bother their lower back are actually helping to increase their core strength and in turn will make their lower back pain go away. The very first core exercise I start my client doing is the Plank. This is the best way for me to tell if they have a strong core or not. If you are unable to do it on your toes, you can always start this exercise on your knees. Another tip, make sure to pull your belly button in as if pulling it towards your back. Don’t let your mid section sag. If this happens, take a break and try again.
The Plank
The next exercise I have them do is the Superman. This one also strengthens your core AND your lower back at the same time. Again, make sure to hold your belly button in while doing this exercise.
Superman
Give both of these exercises a try and the goal is to try and hold them for as long as you can without losing form. I can assure you that your lower back pain will eventually go away.
Angie Schumacher is a Certified Fitness Professional who trains clients in her home and is a Women's Boot Camp Instructor in Colorado. She is the author of The Fat Blasting Boot Camp Program and has offered a one stop website to help you with all of your health and fitness needs. Please visit www.BuildingABetterU.com to find exactly what you are looking for!
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Hey Angie
Thanks for this. I enjoy the plank and will the superman too.
Just wondering how many ‘reps’ and how many days per week you’d recommend for each these?
Regards
Tusc
Tuscanystones last blog post..the 1 minute plank accomplished!
Sorry, forgot to check the follow up email thingy!
Tuscanystones last blog post..the 1 minute plank accomplished!
In my humble opinion this is THE sole source of most individuals back pain. Whether chronic or acute, it all starts with the core.
Great post.
Strong Ones last blog post..She Says It’s Been Years
@Tuscanystone~ I have my clients do these exercises 2-3 x per week, 3 sets, holding as long as they can without losing form. Usually I have them do the superman for a count of 6-8 and hold for 6 seconds each time.
Great job on doing the plank for 1 minute! Thats tough!!
@Strong One..yes and these 2 are the most unliked exercises, so I know they aren’t ones my clients would choose to do on their own.
Dr. Stuart McGill is the guru of spine stabilization and core strength. Some of his stuff is too technical for the layperson, but it is worth the effort.
Another great resource (definitely outside of the box) is Dick Hartzell.
DRs last blog post..New York’s OBESITY TAX…social engineering or prudent fiscal policy?
Those are great exercises. I adore planks:) And its so important to strengthen our backs!
Yeah.. Plank and Superman helps build the core muscles. My trainer got me to work on my core and back via the ball.
Other than that, if you intend to build your back muscles, some strength training via dumb bells or exercise machine helps too!
I used to suffer from lower back pains but with the right exercises, I don’t suffer from it anymore!
Angie Tans last blog post..Talking Wood
@Angie Tan~ That is so great about your lower back! That is my goal with those clients that think they are just stuck with it forever!!
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