We hear it everywhere we turn with regards to low back pain. You need to strengthen your core! That is true but it needs to be done properly. It used to be strengthen your abs and your back will be more stable. So off to the ab roller everyone went. This type of training can actually make your low back weaker. Not to bore you with details but every time you contract your abs your brain sends a message to your low back to relax. If your low back didn’t relax you would be able to do a crunch. The same way when I contract my biceps to bend my elbow my brain tells my triceps to relax. Doing tons of ab exercises makes your brain tell your low back to relax. So, you need to train your abs and low back in coordination with each other. Your Woodbridge, Dale City VA Chiropractor has a few easy core exercises to help you start.
Basic Core Exercises for Beginners
Supermans
Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.
Lie with stomach on ground, arms extended overhead and legs straight
Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight
Slowly lower and repeat for specified reps
Sets/Reps: 3-4×20
Bird Dogs
Assume all-fours position with back flat; look straight ahead
Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right
Slowly lower and perform on opposite site
Repeat for specified reps
Sets/Reps: 3-4×20 each side
Planks
Assume plank position with elbows under shoulders, back flat and eyes focused on ground
Keep core tight and hold position for specified time
Sets/Duration: 3-4×60-120 seconds
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Doroski Chiropractic Neurology
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
703 730 9588