Exercises to Strengthen Core and Prevent Back Pain

The core, also known as the centre is the strongest and most crucial component of the body. A good,
strong core is responsible for balance and stability. Sense of balance requires equilibrium and stability
of core muscles. Strong core is not just important for functionality purpose but a well-toned back and
abdominal area enhances your looks. Core muscles play a ital role in carrying out daily routine
actiities, maintaining stability as well as posture. A weak core makes the back more prone to injuries.
!ence, your daily e"ercise routine should include core strengthening e"ercises. There are many core
training e"ercises by which balance, strength and stability is increased to form a well-deeloped strong
core.
There are three major muscles that form the core of body# oblique muscles, transersus abdominis and
rectus abdominis. $blique muscles %internal oblique and e"ternal oblique& are the lateral muscles that
run from the sides to the front-side of the abdomen. 'ectus abdominus is the major abdominal muscle
group and is referred to as si" packs. Transersus abdominis is deep intrinsic muscle that runs
hori(ontally from the lateral sides to the frontal abs.
Core training targeting the oblique muscles#
$blique muscle groups are inoled in twisting and turning, hence making them more susceptible to
injury. Some of the effectie e"ercises that focus on oblique muscles are oblique crunches, twists,
rotational ball e"ercises and medicine ball e"ercises. $blique crunches are simple and easy.
To do oblique floor e"ercises, place your body in lying on back position with your legs bent from knees
and hands behind your head. )ow bring your upper body %neck, head and shoulder& towards the knees
and twist then in left side first by moing right arm to the left knee.
$blique crunches are more effectie if you add ariations to them such as crossed legs, rotating
motions or twist crunches as ariations help in increasing the leel of resistance and difficulty of the
simple and easy standard crunch e"ercises. Side crunches are less effectie as they target only one
muscle group.
'otational ab*s e"ercises are done by bending sides or just twisting. 'otational ab*s e"ercise is done in
lying down position. +hile in lying position on your back, bring your lower body at ninety degree
angle with the upper body. )ow moe your legs and hips on the left side by keeping the position of the
upper body intact. !old the position for some time and then slowly come back to original position.
'epeat the e"ercise by changing the side.
Side ,ends targets the e"ternal and oblique muscles situated at the lateral sides of the body. Side bends
is the best way to get abs as this e"ercise deelops and strengthens lateral muscles, which increases the
oerall appeal to a good set of abs.
-"ercises targeting the transersus abdominis muscle#
.ou can feel the action of your transersus abdominis muscle while coughing. To actiate transerse
abdominis muscle group, e"hale fully and now pull your belly button inwards towards the spine
without raising the rib cage. !old it for seconds and then release the contracted abdominal muscles.
'epeat the e"ercise by gradually increasing the contraction time. /eep water running is also one of the
effectie core training e"ercises that actiates all the core muscle groups. Stay ertical and aoid
leaning towards the pool floor. 0ull the belly inwards to contract the transerse abdominis.
0lank -"ercises# These core training e"ercises help in strengthening the back, neck and abs. To do this
e"ercise, lie on your stomach with your elbows and forearms placed on the floor. ,ring yourself in a
push-up position by keeping your legs and back straight. Contract your abs and maintain this position
for few seconds. Then gradually come back to original position.
.ou can do core training e"ercises in the gym by using stabilty ball or medicinal ball. Stability ball
increases the leel of balance as well as instability, hence increasing the difficulty leel.
Core e"ercises for pelic floor muscles#
The pelic floor muscles along with other core muscles proide stability to the spine. 1f pelic floor
muscles are weak and are not working in conjunction with back and abdomen muscles then they can
result in back pain. -"ercises that strengthen the pelic muscles are 0ilates and 2egels.
Core e"ercises emphasi(e on stabili(ing and strengthening the core and the pelic muscles. Strong core
helps in reducing back pain, improing postural balance and improing athletic performance.
'ole of 0hysical Therapy in Alleiating ,ack pain#
,ack pain can be due to a number of reasons. )o matter what the reason is, physical therapy can help
in alleiating pain and proide long term relief. The goal of physical therapy and e"ercises is to
decrease back pain, increase function and proide education to maintain core strength to preent further
recurrences. 0hysical therapy helps to get the person back on their feet a lot quicker than any other
treatment offers.
Some of the passie physical therapy modalities include heat3ice packs, T-)S units and electrical
stimulation. The actie physical therapy includes back e"ercises and core strengthening e"ercises that
we hae already discussed aboe. Stretching, strengthening and low-impact aerobic conditioning
suffice as physical therapy for back pain. 1nclude these e"ercises in your daily routine. 1f the back pain
is seere, make sure you consult a physical therapist and start these e"ercises under his guidance.
,y#
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