Good core stability and strength is essential for the prevention of low back pain. If you are in good health without any current back problems, complete the following exercises to get you on your way to a strong mid-section! (Always consult your doctor prior to starting any exercise program.)
Bridge- Lay flat on your back, keeping your hands at your side, bend both knees and push your buttocks in the air.
Plank- You will be on your elbows and toes, your body should be horizontal and parallel to ground. Throughout this exercise your core musculature should constantly be contracted.
Sit up/Crunch- Lay flat on your back, with your hands behind your head and fingers interlocked. Bend both knees to prevent less stress on the low back. To perform exercise correctly, make sure your shoulder blades are coming off of the ground. (All the way to the knees if you are performing a sit up). Slowly come back down to a horizontal position keeping your abdomen contracted. Repeat.
Heel Touches– Start in the same position as you would with a sit up or a crunch, except with your hands at your side. Slowly reach down towards the ankle with the left hand, come back to neutral position, reach down and touch the other ankle with the opposite hand. Repeat.
Modified Superman– You begin on your hands and knees. Simultaneously lift the right arm and the left leg, keeping your abdomen tight. Hold that position for 3-5 seconds, then come back to neutral. Then lift the left arm and the right leg, simultaneously. Hold that position for 3-5 seconds and come back to neutral. To make this exercise more difficult, you can be on your stomach while doing the exact same motions.
If you are not a good candidate for these exercises, due to previous medical history or current back pain, please contact us for more details about how we can help you!
We treat low back pain patients in the 34711 area! Call us today!
