Strengthening your core with exercise can prevent injuries that cause lower back pain from occurring. However, did you know that some of these exercises could also help heal and relieve your lower back pain? Having a strong core helps support the weight of your body and helps protect both your neck and back from having to pick up the slack if your core is weak. The muscles that are targeted in core strengthening exercises are located in your abdominal, back, and gluteal areas.

Planking

You may have seen YouTube videos of the emergence of the planking craze just a few years ago. While it seemed like a trend, doing planks is one of the best ways to stabilize and strengthen your core muscles. It also requires little time commitment and can be done just once a day.

• Lie on your stomach on the floor making sure your body is straight.
• Place your elbows at a 90-degree angle, close to your sides.
• Rest your forearms on the floor and lock your fingers together.
• Using your forearms, gently push your body upwards.
• Keeping your body in a straight line, do not allow your back to drop.
• Remain in this position for 30 seconds and return to the floor.
• Do three more repetitions of this exercise.

Crunches, Not Sit-ups

When done correctly, crunches can help build your abdominal muscles and stretch your back muscles. While you might never have a six-pack, stronger abs will help prevent lower back pain.

• Lie on the floor with your feet flat on the floor with your knees bent.
• Lock your fingers together and put your hands behind your head.
• Spread your elbows wide and inhale.
• While exhaling, slowly raise your head, neck, and back by using only your abdominal muscles, not the muscles in your neck.
• Slowly lower your body back to the floor as you inhale.
• Do this exercise in three sets of 10 each day.

It is recommended that you speak to your doctor or physical therapist before starting an exercise regimen to determine if this is the best way to relieve your lower back pain. He may also recommend additional exercises that can help strengthen your core including Pilates or yoga.

As part of our services at Deuk Spine Institute, physical therapy helps to rehabilitate the spine by providing added strength and flexibility. A unique exercise routine is designed to meet each patient’s specific needs. Contact us for an appointment to determine if you’re a candidate for physical therapy services.