Core Strength and Back Pain
We always hear and read articles on the importance of core strength in the prevention of back pain.
When I discuss core strength with the patients of my San Diego Chiropractic Clinic it becomes obvious that most don’t really know what core strength is or how to get it.
Most patients think that core strength comes from tightening the abs by doing sit-ups or crunches. While there is nothing wrong with doing these exercises, they only marginally help with core strength.
Core strength comes from working the muscles that help hold your spine upright. Working the muscles that help hold your spine upright will help improve your posture as well as help provide stability when you are lifting, carrying, changing body positions and performing tasks that will challenge your ability to maintain healthy posture.
Sit-ups and crunches only work the muscles that round your back forward – flexing our spines into a “C” shape. A good set of core strengthening exercises should actually work the muscles of the back, the hips, the legs and the obliques – all of which help you hold your spine in an upright position. It is the conditioning of all of these muscles that builds the core strength that you often read about on the internet or in health magazines.
The bottom line on building core strength is that you should spend less time working your abs and more time performing plank and spinal stabilization exercises. Performing plank exercises for 5 minutes per day, with good form, will help improve your core strength and help prevent injuries to your back.
Below are examples of both basic plank and side plank. While they seem simple, they are very effective. Your goal should be to hold these positions for up to 2 minutes at a time (you may have start with shorter times and work your way up). Be patient – building core strength is a marathon not a sprint. For more on core strength click Here.
Yours in Good Health,
Dr. Steve Jones
Click Here For Your San Diego Chiropractor
(619) 280-0554
Basic Low Plank
Side Plank
