Prevent lower back pain by strengthening this important muscle group

Posted by Dennis Mundt on

Low back pain is one of those conditions that can be difficult to understand.

Exercise, in addition to seeing a doctor and having everything checked out, managing your weight, and quitting smoking, can all help to relieve back pain.

It turns out that for the best results, you should concentrate on one specific muscle group: your core.

Strengthening your core and back muscles can help with pain because they "work together like a natural corset for your back," according to Mayo Clinic. Jeni DelPozo, a Glo Pilates Teacher, says, "Training for a stronger core has many great benefits. It helps support the spine, particularly the low back. If you have any low back issues, a lot of the time strengthening the core will help tremendously."

So, how does back pain result from a lack of core strength?

In other words, the core is critical for back support, and if it is weak, you can easily "Dump" into the low back.

Because a strong core is one of the keys to a pain-free and healthy back, DelPozo has some of the best core exercises you can do at home.

Before you begin these exercises, remember that proper form is essential for protecting your back and body from injury and ensuring that you are targeting the right muscles.

"A common mistake I see with ab exercises is pulling on the neck instead of letting the abs do the work. Instead, place palm over palm behind the nape of the neck, letting your head rest into the hands, leaving just a little space between the chin and chest, and make sure to look at the abs while doing the work.

DelPozo adds, "That will also help support your back throughout your core work."

The Hundred is a list of core exercises to try if you have lower back pain.

Begin by lying on your back and extending your legs to a challenging angle, heels together and toes apart.

Raise your legs straight up to the sky, heels together, toes apart, while lying on your back.

Make sure you only lower your legs as far as you can while keeping your abs pulled in and up and your low back from arching.

Begin in a plank position with your forearms down in the shape of an 11. Keep your feet hip width apart and reach your heart forward as your heels reach back. Hold for as long as you can.

If you have a tendency to slump into your low back, keep a slight tuck of the tailbone.

Pull your knees into your chest and curl your head and chest up while lying on your back.

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