With these four exercises, aim for annoying lower back pain.
Low back pain is a mysterious disease that can be felt. One Day You’re feeling fine, the next day you’re in pain and you can’t function at all. In addition to seeing your doctor for everything, controlling your weight and quitting smoking, the other thing that really helps with back pain is exercise. It turns out that there’s one key muscle group you should focus on for the best results: Your Core.
According to the Mayo Clinic, strengthening your core and back muscles can help relieve pain, because“They work together like a natural corset on your back,” says Glo Pilates teacher Jeni Delpozo. “There are many benefits to training a stronger core. It helps support the spine, especially the waist. If you have any waist problems, strengthening the core can help a lot in many cases. It’s also great for posture.”
So how exactly does back pain occur due to a weak core muscle? In short, the core is the part that supports your back, so it’s easy to“Tip over” to your waist when it’s weak. This means your body is making up for it, because“The core helps keep the spine aligned,” Delpozzo says.
Since painless and healthy back is one of the keys to a strong core, keep reading delbozzo for some of the best core exercises you can do at home.
How to do abdominal exercises in good form
Before you try any of these exercises, keep in mind that your form is essential to protect your back and body from any potential discomfort and to make sure you’re aiming for the right muscles.
First, avoid pulling your neck — if you feel it pulling, that means you have a problem with your form.” I noticed that a common mistake in abdominal exercises is to pull on the neck instead of letting the abs do the work. Instead, place the palm of your hand on the back of your neck. Put your head on your hands. Make Room between your chin and chest, and make sure you look at your ABS as you do this. Try not to look directly. We have a heavy head, which puts a lot of extra pressure on the neck,” Delbozzo said.”.
When you do these exercises, it’s also important to keep your abs“In-line.”“This will also help support your back throughout the core work,” Delpozo says.
The core exercise to try for low back pain
A hundred-word recipe
- This is a pilates exercise, can make your blood flow, blood circulation, and make the core gets a lot of warmth.
- Start lying on your back, stretching your legs to your challenge angle (when you feel tension in your core) , heels together, toes apart.
- Roll your head and chest up and jerk your arms. Inhale five times, exhale five times.
- Do 10 rounds, a total of 100 arm movements.
Low, up
Another pilates exercise that focuses on lower abdominal muscles.
- Lie on your back, legs straight up, heels together, toes apart.
- Curl your head and chest up with your hands behind your head.
- Put your legs down, on the count of three, and lift your legs on the count of one.
- Make sure you only bring your legs down, and try to keep your ABS pulled in and up, not arched at the waist.
Planks
When in doubt, use a flat plate for support. It’s a great sport and you don’t have to think too much about it.
- Start with the plank position, with the forearm down in a figure of 11.
- Keep your feet hip-width apart and your heart forward as your heels push back, and hold for as long as possible.
- If you have a tendency to tip over at the waist, keep your tailbone slightly in.
Cross
Another pilates exercise that is very similar to the bicycle. I love any abdominal exercise that triggers the trapezius.
- Lie on your back with your knees pulled up to your chest and your head and chest curled up.
- Keep one knee in place while the other knee extends at a 45-degree angle.
- Then roll your upper body up to the bent leg and turn over. Think about putting your opposite shoulder in contact with your knee, instead of just putting your elbow in contact with your knee.
The information contained in this article is for educational and promotional purposes only and is not intended as health or medical advice. If you have any questions about your medical condition or health goals, be sure to consult your doctor or other qualified health care provider.
