Back pain treatment and prevention both require the development of a strong core. The core consists of muscles in the stomach, pelvis, buttocks and lower back. These muscles are meant to work together to support the upper body's weight and stabilize the spine. Unfortunately, many people today either have weak or imbalanced cores.
When the core is weak, posture suffers. Most often, stomach and gluteal (buttock) muscles are weak, whereas muscles in the lower back and hips are tight from compensating for the others. This creates strain throughout the body's core, pulling the pelvis out of alignment. Since the spine rises from the pelvis, any distortion of pelvic position will be reflected in the spine's alignment.
Some people who exercise don't realize the importance of a balanced core workout; they work on their outermost layer of abdominal muscles in pursuit of the famed 6-pack, all the while neglecting the muscles of the lower back. The tight, shortened abdominals can pull up on the pelvis and down on the muscles of the chest, creating a hunched posture since no counter-tension is offered by the slack lower back muscles.
Whether you're an athlete or an office worker, core strength is important. You need your core when you sit, stand and move. It is your center, the source of your movement and power. The following four exercises can easily be fit into a busy schedule.
The Crunch
The crunch is one of the best stomach exercises, and despite its popularity, many people still don't know how to perform them properly. With every exercise, proper form is essential to avoiding injury and building strength. Watch the video at http://www.youtube.com/watch?v=KK1eTLViYXI to see proper crunch technique. This exercise will strengthen the muscles in the abdomen, especially the rectus abdominus, the muscles of the 6-pack. If you are just beginning your exercise routine, start with 10 crunches 3 days a week and increase to two repetitions after a few weeks.
The Bridge
When performed correctly, the bridge strengthens the gluteal, pelvic, lower back and deep abdominal muscles. It is an important exercise for anyone who does crunches, because it balances them nicely. To do the bridge, lie on your back with knees bent and feet on the floor. With your deep abdominal muscles engaged, raise your buttocks until a straight line is formed from your head to your knees. Be sure not to bend your back on your way up. You should feel that muscles in your thighs and buttocks are activated during the bridge. Do as many bridges as you do crunches for balance.
The Back Extension
This back strengthening exercise focuses on the lower back muscles. It is performed by lying on the stomach and lifting both the feet and the head off the ground while keeping the pelvis anchored. See the video at http://www.youtube.com/watch?v=Bw9YuQTTc58 to view proper form during this exercise.
The Side Plank
This exercise requires all of the core muscles to stabilize the pelvis and hold the body up. Lying on your side, put the foot of the top leg in front of the other. Prop yourself up on your forearm. Engage your abdominal muscles by drawing them in and lift your body up off the floor, making a straight line from foot to head. Try holding this position for 30 seconds at first, and gradually increase your time.
Developing core strength is a great form of back pain management. That said, if you have severe or chronic back pain caused by a degenerated disc, sciatica, sacroiliac joint dysfunction or other condition, certain exercises could worsen your pain. Consult a physical therapist before embarking on an exercise routine if you have serious back problems. For many of us, back pain can be prevented and treated with an hour a week of conditioning the core muscles.
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