Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine - these muscles are called the core muscles.
Muscles are the spine's main defence against gravity. Strengthening the muscles that support the spine with exercises, can prevent, reduce and even eliminate back pain.
Strong abdominal muscles (especially the deep abs) are as crucial as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) is important to prevent back injuries when lifting. Proper lifting techniques involve using your legs and if your legs are weak, you may end up using your back.
Back Strengthening exercises
Before you do any of the following exercises it is important to activate your abdominal muscles. As good practice, this should be done for every exercise you do and not just when you’re working on your back.
Activating your abdominal muscles (This is referred to as ‘tightening your abs’)
1) Engage the Transversus Abdominis, try coughing. The deep muscle you feel contracting is the Transversus Abdominis. Hold this contraction after you have coughed.
2) Draw your naval in towards your spine, then release this until you have a 30% contraction. (It is only an approximation)
3) Finally engage your pelvic floor, do this by contracting the deep muscles you use to stop yourself from passing urine and wind (Sometimes it helps to imagine you need the toilet but there are no toilets nearby so you have to hold it in).
Muscles are the spine's main defence against gravity. Strengthening the muscles that support the spine with exercises, can prevent, reduce and even eliminate back pain.
Strong abdominal muscles (especially the deep abs) are as crucial as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) is important to prevent back injuries when lifting. Proper lifting techniques involve using your legs and if your legs are weak, you may end up using your back.
Back Strengthening exercises
Before you do any of the following exercises it is important to activate your abdominal muscles. As good practice, this should be done for every exercise you do and not just when you’re working on your back.
Activating your abdominal muscles (This is referred to as ‘tightening your abs’)
1) Engage the Transversus Abdominis, try coughing. The deep muscle you feel contracting is the Transversus Abdominis. Hold this contraction after you have coughed.
2) Draw your naval in towards your spine, then release this until you have a 30% contraction. (It is only an approximation)
3) Finally engage your pelvic floor, do this by contracting the deep muscles you use to stop yourself from passing urine and wind (Sometimes it helps to imagine you need the toilet but there are no toilets nearby so you have to hold it in).
The Bridge:Strengthens several core muscle groups - buttocks, abs, back
Lay flat on your back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor, keeping abs tight. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times.
Lay flat on your back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor, keeping abs tight. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times.
The Plank:Strengthening exercise for back, abs and neck (also strengthens arms and legs)
Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes.
Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes.
The Side Plank: Strengthens the obliques (side abdominal muscles or ‘Love Handles’)
Lay on right side. Place right elbow and forearm on floor. Tighten abs. Push up until shoulder is over elbow. Keep your body in a straight line – feet, knees, hips, shoulders, head aligned. Only forearm and side of right foot are on floor (feet are stacked). Hold position for 10 seconds. Relax. Repeat five to ten times. Repeat on left side. If this exercise is too difficult, balance on stacked knees (bend knees and keep feet off floor) instead of feet.
Lay on right side. Place right elbow and forearm on floor. Tighten abs. Push up until shoulder is over elbow. Keep your body in a straight line – feet, knees, hips, shoulders, head aligned. Only forearm and side of right foot are on floor (feet are stacked). Hold position for 10 seconds. Relax. Repeat five to ten times. Repeat on left side. If this exercise is too difficult, balance on stacked knees (bend knees and keep feet off floor) instead of feet.
Wall Squat: Strengthening exercise for back, hips and quads.
Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Tighten abs. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times. Use a stability ball if needed
Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Tighten abs. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times. Use a stability ball if needed
Leg and Arm Raises: Strengthening exercise for back and hip muscles.
Lay on stomach, arms reached out past your head with palms and forehead on floor. Tighten abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 20 seconds. Switch sides.
Lay on stomach, arms reached out past your head with palms and forehead on floor. Tighten abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 20 seconds. Switch sides.
Leg lifts: Quad Strengthening Exercise
Lay flat on back. Bend right knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keeping the left leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides.
Lay flat on back. Bend right knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keeping the left leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides.
Try some of the above exercises to strengthen your core and help minimise any back pains
Trev
Sprint Personal Training
Trev
Sprint Personal Training