LEGALLY MUSCLED: CORE EXERCISES TO PREVENT BACK PAIN

Back pain is a problem for many people, and whether it is a chronic condition or an intense flare-up of an occasional problem, finding a remedy that relieves it and prevents it can sometimes be a challenge. Instead of treating yourself with pain medications that will only wear off, requiring you to medicate again, take advantage of some exercises that might help you with your back pain. In addition to making you feel better, physical activity and basic exercises can even prevent pain from returning. If the pain is intense or does not go away, make sure you consult your doctor or a chiropractor.

While the common suggestion is often to “rest” when you are experiencing back pain, a little activity might actually do more for your back than bed rest. You want to train your back to function properly again, and the best way to do something simple, like walking. You will want to avoid any strenuous activities or exercises that might have triggered the pain in the first place.

Be cognizant of your breathing and breathe air into the lowest point of your belly. You may not think how you breathe has an impact on your core, but it makes a big difference. Most people "shoulder breathe" by elevating their shoulders and lifting their rib cages to let air in. This is erroneous because the diaphragm can't do its job effectively. It also limits the function of the inner core—the muscles affected most powerfully by breath.Breathe this way when lifting, walking, sitting, reading, and talking.

Think about your posture too. The nerves around your spinal column can easily get pinched or compressed if you do not have good posture, creating additional pain on top of what you are already experiencing. Walk with your back straight, your shoulders back and your head up. This will keep your back aligned and not hunched. This will protect your back and stomach muscles from deteriorating.

The core is a collection of muscles which stabilize and move the spine. Purposeful core action requires understanding its function. The core stabilizes and protects the spine by creating stiffness that limits excessive movement in any direction—most notably extension, flexion, lateral flexion, and rotation. In lifting terms, the core's responsibility is to limit movement. Core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit-ups like you've done in the past. Focus on sets in the 8-15 rep range. Here are some exercises to help you build the muscles that comprise your core.