Performingcore strengthening exercises for lower back pain is vital to maintaining the health of your lower back. Except for the bones in your spine, you have no additional support between your rib cage and pelvis--your core muscles support that entire area. That is why it is essential to have a strong core and perform strengthening exercises as a part of your daily workout.
The best core exercises will work your abdominal muscles, glutes, and lower back without causing pain. Pain should be your signal to stop. If a move is too advanced, you run the risk of performing it incorrectly and using the wrong muscle group. Start slowly and work your way up to more repetitions as your core becomes stronger.
If you haven’t suffered from an injury the primary cause of your low back pain is likely a weak core. Talk to your doctor or physical therapist to determine if these exercises are right for your situation.
Balance Disc Crunch
Lying Windshield Wiper
Transversus Abdominis Exercise
A weak core will cause pain in various locations as your body compensates. Here is a list of the signs of a weak core:
Your core is crucial to the stability and balance of your body. If you haven’t suffered from an injury and have low back pain it is likely due to a weak core.
Your core stabilizes your body, if you get tired from standing you are likely leaning or distributing stress onto other spots that are having difficulty managing the stress.
When sitting, it is your core and legs that help you move into the standing position. If you need to put your hands on your thighs or grab onto the arm of a chair, that is a sign that your core is weak.
Do you slouch or have poor balance? It’s likely due to weakened abdominal muscles. Try doing some core muscles exercises to gain strength and better posture and balance.
Include aerobic exercise in your core strengthening routine to give you a well-rounded workout plan that gets the blood pumping. Here are some aerobic exercise ideas for lower back pain:
Yoga is an excellent core exercise that uses your own body to slowly build core strength and increase body awareness. Many yoga poses work on the abdominal, low back, and side muscles while teaching you to release tension throughout your body. Look for beginner yoga classes and resources that move slowly through each pose.
Pilates works on the core and improves flexibility that can be done with an exercise mat or using pilates machines. Through a series of movements, the instructor will teach you to engage your core, provide good spinal alignment, and stretch your low back and core muscles.
Walking is an excellent low impact exercise that increases your heart rate without too physical much stress. Find a friend to walk with to keep you engaged and accountable.
Exercising on an elliptical machine is a good alternative to using a treadmill. It gets the heart rate up without additional pressure on your joints. Most gyms have elliptical machines for you to use.
Cycling engages your core while working the leg muscles. If leaning forward in the cycling position is uncomfortable for you try a recumbent bike that allows you to sit up in a neutral position.
The buoyancy and resistance of working out in a pool helps to relieve lower back pain while giving you a great exercise. If swimming laps is too strenuous try a water aerobics class.
If you have a hard time getting out of the house developing a home workout routine is another way to build core strength. Incorporate portable devices that will engage, improve stability, and strengthen your core. A balance pad is perfect for beginners because of its simple design. It is a slightly unstable surface pad that can improve stability, core strength, and mobility.
Weak core muscles can cause lower back pain. Engaging your abdominal, side, and back muscles with the exercises we covered will help decrease low back pain. Add in some aerobic exercises, yoga, or pilates and you will have covered all your bases in developing a well-rounded core strengthening exercise plan.SHOP LOWER BACK PAIN PRODUCTS
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Sometimes, the best way to manage lower back pain is to know which risks to avoid while staying active. Follow our guide and learn what exercises and activities to avoid, which stretches are safest, and tips that can make any workout safe for long-term back health.