Published at 09/28/2018December 20, 2018 In Category Back Pain, physical therapy Tags: ab exercise, ab strength, ab workouts, back pain, bridges, core exercises, core workouts, lower back pain, plank
In most cases, strengthening is pretty easy. Find a weight, lift it up and down several times, and move onto the next exercise. But abdominal strengthening has continued to vex people, leading them to persist with the same standby exercises: sit-ups and crunches.
However, studies show that these exercises can lead to back pain and most people don’t even use their abs for sit-ups! Full sit-ups involve heavy use of the hip flexors; while it’s important to strengthen this muscle group too, this exercise isn’t accomplishing the desired goal.
Core Exercises To Ease Lower Back Pain
So, skip the sit-ups! Here are a few exercises that are both easier on your back and harder on your abs, giving you more bang for your buck while helping you avoid low back pain.
These may look easy, but planks are a challenging full body exercise that force you to activate your entire core. Prop up either onto your elbows (low plank) or hands (high plank), maintain a rigid core and hold! The amount of time is up to you but you should stop when your abdomen starts to drop toward the floor; this is a sign of fatigue. If possible, perform this exercise alongside a mirror at first so you can gauge proper hip and pelvis position.
When working on abdominal strengthening, most people neglect their obliques, or the muscles along either side of your abdomen. One good way to strengthen them is with side planks! Start by lying on your side, then prop onto your elbow or hand and lift your hips off the ground. Again, the hold time is up to you but you should stop when your abdomen starts to droop. Make sure you stay nice and level too! Most people tend to lean too far forward. Performing this exercise in front of a mirror at first is a good way to learn proper side plank position.
Strong Core For A Strong Back
Patients who have seen a physical therapist for low back pain before might be familiar with this one. Bird dogs are a great exercise for many muscle groups, including your lower back and core. Start in a kneeling position with your hands on the ground (or a mat). Extend one arm and the opposite leg while contracting your abdomen to maintain a level core. Slowly lower both extremities to the floor and repeat with the other side. Ideally, the extended arm and leg will be completely horizontal but the most important part of this exercise is keeping your trunk nice and stable.
Bridges are another old standby exercise for hip and core strengthening. Start on your back with your knees bent. Squeeze your glutes and your abdomen and lift your hips off the ground. Push all the way up until your abdomen is completely level, hold for a second or two and lower back to the ground. Longer holds are OK too but could put unwanted stress on your lower back if you don’t maintain a tight core. For an additional challenge, try flexing one hip and performing the exercise on just one leg!If you suffer from lower back pain, you’re not alone – nearly 80% of adults experience low-back pain at some point in their lives.[1]
Some of the most common causes for low back pain include: pulling a muscle in the low back, overuse, poor posture, improper lifting technique and excessive sitting.
Best 6 Core Exercises For A Bad Back (stronger Abs And Spine)
It’s been shown in research that if you’re looking to reduce your low back pain you’ll need to strengthen your low (lumbar) back muscles and your core muscles.[2][3]
It’s important that you focus on strengthening both the smaller, deep (Local) muscles, as well as the outer (global) muscles [4]… All these muscles work together to help stabilize your spine and pelvis – which in turn will reduce low back pain, stabilize your spine, and prevent injuries.
It’s important to note that core weakness (as well as glute weakness) often results in a postural dysfunction, Anterior Pelvic Tilt – which can contribute to low back pain.
Safe Core Exercises For Back Pain
– While bracing your core, raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.
– Begin lying on your back on the floor with your knees bent and feet positioned flat on the floor with your arms positioned beside your torso.
– Keep your abdominals tight, then hinge at your hips and bent your knees to about 90 degree angle (as if you’re sitting).
Lower Back Exercises
– Ensure that your spine is in a neutral spinal position (not sagging in low back, or lifting butt in the air).
– Exhale to bring your ribcage down and try to flatten your back onto the floor by rotating your pelvis upwards and bracing your core muscles (this is the starting position for this exercise that you need to hold throughout the movement).
– Start the exercise by extending your left leg, straightening at the knee and hip and bringing the leg down to just above the floor (don’t let your lower back arch); at the same time, lower your right arm back to just above the floor.
The Best Lower Ab Exercises To Add To Your Lower Ab Workout
Doing these exercises will help strengthen your core and low back muscles – which in turn will reduce the likelihood of you injuring your back.
Sources:[1] Corrective Exercise: How to keep clients injury-free, pain-free and coming back! – NASM Blog. NASM Blog https://blog.nasm.org/fitness/corrective-exercise-keep-clients-injury-free-pain-free/. Published 2020. Accessed February 12, 2020.
[4] Koh H, Cho S, Kim C. Comparison of the effects of hollowing and bracing exercises on cross-sectional areas of abdominal muscles in middle-aged women. J Phys Ther Sci. 2014;26(2):295-299. doi:10.1589/jpts.26.295
Good Stomach Exercise If You Have A Bad Back
As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded to empower others to fix their postures and ease their back pain from home.
0 komentar:
Posting Komentar