A group of muscles makes up our core. They run down the center of our body. And it is the epicenter of balance and strength for virtually everything we do. Examples of these muscles include the abdominal muscles, back muscles, and the pelvis. The core muscles work together to assist the body in maintaining balance and strength. Our strong core is of great importance for your overall health. And a great way to build these muscles is through low-impact exercises.
If you are experiencing back pain, you should consider working towards strengthening your core. In fact, a strong core contributes to a better posture. Furthermore, it also prevents back-related injuries and pain, such as herniated discs and slipped discs.
Start by kneeling and placing your hands on the floor. Your hands should be under your shoulders and your knees directly under the hips. Then, tighten your core muscles, and gently raise your right arm while extending it forward. Next, raise your left leg and extend it outward, your toes should be pointing in a downward direction. Maintain this pose for 10 seconds. Then gently return to the starting position. Repeat 3x on each side.
This simple exercise helps to strengthen the muscles of the core, lower back, and buttocks. Sit back on your knees and put your hands flat on the floor on both sides. With your pelvis rotated and the tailbone down, tighten your core muscles and push your lower back to the floor. While holding this position, gently raise the middle part of your body off the floor, making use of your legs, arms, and shoulders. Maintain an elevated position for 10 seconds and gently return into the starting position, relaxing the muscles of the body. Repeat 5x.
Abdominal Chair Crunch:
While lying on your back with your legs comfortably resting on a chair, put your fingers behind your head and lift your chin up. Then, tighten your abdominal muscles and use these muscles to raise your shoulders from the floor – this will cause your stomach to crunch together and contract the core muscles. Now, slowly lower your back to the starting position. Do three sets of 10 reps each.
One of the best low-impact exercises strengthen your core and lower back muscles is the plank hold. Lying in a prone position (face down on the floor.) Next, push your toes to the ground and your both elbows to the floor. Tighten your abdominal muscles firmly. Then, lift-up your body off the ground. Remember, to keep your core muscles tight at all times and the bottom raised as high as your shoulders to avoid tension at the lower back. Hold this position for 10 seconds and gently lower back to the starting position. Repeat 5x.
Perform these low-impact exercises daily for a strong core and back. DO NOT perform these exercises if pain persists while doing them. And if you are still experiencing back pain without relief, call us at 888-409-8006.