Unfortunately low-back pain is a debilitating issue that affects most active people at some point in their lives. Please know that your back is your core. Your core affects everything you do. Strengthening it, can help keep the back pain away. I’ll show you 5 exercises to strengthen your core and reduce back pain. There is one exercise that can reduce low-back pain while simultaneously strengthening your core—the plank.
Because the plank exercise requires minimal movement while contracting all layers of the abdominal connective tissue, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain. As the deep abdominal muscles become stronger, your mid-section tightens. When done properly, the plank not only uses the deep abdominal muscles, it also recruits the hip, shoulder and upper-back muscles.
HOW TO DO AN EFFECTIVE PLANK:
- Hold the elbows directly under the shoulders and place the wrists in line with the elbows.
- Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).
- In this position, brace your abdominals—contract them like expecting a punch in the stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.
- Hold a plank at least 20 to 30 seconds. (When using correct form, it is not necessary to hold it for longer than this amount of time.)
- Rest for approximately one minute and repeat three to five more times.
- Start doing the plank using the elbows and toes (feel free to drop to your knees if necessary) and progress up to a high plank when you feel you have developed the necessary strength.
COMMON MISTAKES TO AVOID WHEN DOING THE PLANK:
- Allowing the hips, head or shoulders to drop
- Holding both hands together (creating internal rotation and instability at the shoulder joint)
- Holding your breath
- Trying to hold the contraction too long—it is more preferable to hold optimal alignment for a shorter period of time than to hold a poor position for an extended period of time.
EXERCISES:
1. Spiderman Plank (alternating 8-10 each side)
2. Plank with Rotation (alternating 8-10 each side)
3. Side Plank (hold 20-30 seconds each side)
4. Plank-Up (4 each side)
5. Glute Bridge March (hold for 3 seconds and alternate 8-10 each side)
Do 1 set (all 5 exercises equals a set), 3 times a week. After a month see what you notice. If you believe you are stronger and can keep proper form, increase it to 2 sets, 3 times a week. It’s very important to listen to your body and do what is best for you. Proper form is always far more important than how many you do or if you do them on your toes versus your knees.
To increase your core strength, reduce low-back pain and flatten the stomach, it’s important to use exercises, such as the plank, that contract all layers of your abdominal connective tissue at the same time.
Print these out and start doing them today.
Always feel free to post below with any questions or successes you have. I want you to be the healthiest, happiest you!
Shine Brightly,
Ali
P.S. If you’re in need of core exercises or would like to share them with others, here are a few more: 5 Core Exercises for Expecting Moms, 5 Core Moves for Beginners
P.S. Get the 2-toned mat (turquoise blue/orange), that I used in the above TV segment.
