Do you experience lower back pain? Don’t worry, you’re not alone. I, and many others, at some point will experience lower back pain.
Want to know the culprit? 9 times out of 10, it’s weak core. This doesn’t mean you have to have six-pack abs to stop low back pain, but a strong core is important for a strong, healthy body.
Your core includes your back too! It’s like a belt that circles your entire body. If you do ab work you need to round it out and do back work as well. They support each other.
Besides lower back pain relief, a strong back will also support proper posture which brings the added benefit of looking taller. Proper posture and a strong core optimizes your body for fluid movements and reduces injury risks.
A plank is simply holding the push-up position. You can do this on your hands or on your elbows, whichever you prefer. Make sure your back is as straight as possible and keep your abs tight. Another tip: try to look about three/four inches in front of you (I’m looking down, bad on my part!) which will keep your spine straighter.
Lying on your side, stack your feet on top of each other. Place your right hand directly under and in line with your shoulder. Push your hips up off the floor until your body is in line. You are a straight line being supported by your one hand. Hold for 10 – 30+ seconds before switching sides and repeating.
Lying on your back, rest your arms by your sides and bend your knees so that your feet are flat on the floor and about shoulder -width apart. Now raise your hips off the floor as high as possible without moving your feet and keeping your head and upper back on the floor. Lower and repeat. Perform a set of 10-15 reps.
Starting on all fours, raise your right arm straight in front of you and in line with your back. At the same time, raise your left leg straight out in back of you and in line with your back. Hold for 10-30+ seconds then lower and repeat with the opposite arm and leg.
Lie face down on the floor with both arms resting straight above your head. Raise your arms, head and upper chest off the floor while also lifting both feet and lower legs off the floor. Don’t bend your arms or your legs. They stay straight the entire time. Hold the position for 10-30+ seconds.
If you do each of these five exercises for one minute that’s a simple lower back and core focused workout that can easily be added to a regularly scheduled workout.