TIPS FOR STRENGTHENING YOUR CORE
If you’ve been troubled by that nagging back pain, we’ve got some good news for you. Sometimes, the road to recovery is as simple as strengthening your core. The term “core” refers to a group of muscles in your lower back and abdomen. These muscles are like the supporting pillars of your spine, helping you to maintain a good posture, balance, and function. Research has shown that a strong core may protect against back pain. Some of the most effective core exercises our expert physical therapists often recommend are ones you can do right at home, including: The Bird Dog: This exercise helps in improving stability and balance. Here’s how you can do it: • Start with a hands-and-knee position, keeping your hands under your shoulders and knees under your hips. • Extend one arm forward and the opposite leg backward at the same time, while keeping your spine straight. • Hold the position 3-5 seconds before returning to the starting position and alternating to the other side. • Repeat for 10 repetitions. The Plank: This is a great all-round exercise that engages your whole core! Here’s how to nail it: • Start on your hands and knees. • Extend one leg back then the other so you are in a push-up position, keeping your body straight from head to heels. • Hold this position for 10-30 seconds without letting your hips drop. • Repeat 3-5 times. Bridges: Bridges are perfect for strengthening your lower back and glutes. Here’s how they’re done: • Lie on your back with your knees bent and feet flat on the ground. • Lift your hips towards the ceiling, squeezing your glutes at the top. • Hold for 10-30 seconds before lowering your hips back down. • Repeat 10-20 repetitions. Not only do these exercises promise to strengthen your core, but they also can help lead to a pain-free back. Remember, consistency is the key, so make it a part of your daily routine. Ready To Kick That Back Pain To the Curb? Our friendly physical therapists at Fritz Physical Therapy are here to assist you with more personalized strategies and treatments that are just right for you.
Sources: https://www.jospt.org/doi/10.2519/jospt.2021.0508 •https://www.jospt.org/doi/abs/10.2519/jospt.2021.0507 •https://pubmed.ncbi.nlm.nih.gov/32795336/ •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036018/
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