Strengthening your core muscles is necessary for more movements than bending down to pick up a paper, turning around to look at the person behind you or just to be able to sit up straighten a chair. Core muscles are all the muscles in your body that make the body move.
- Rectus Abdominis (six pack)
- Erector Spine (three muscles that run through the lower back)
- Multifarious (muscles that extend and rotate the spinal cord)
- External Oblique and Internal Oblique (are in the side and the front of the abdomen)
- Transverse Abdominis (muscles around the waist that protects the spine and help with stability)
- Hip Flexors (is on the pelvis and upper thigh)
- Gluteus mediums and minimum (are on the side of the hip)
If the core muscles are weak, it is reflected on the posture, weakness and pain on the lower back of the individual. Incorporating some exercise and physical activity can prevent straining and pain of the muscles.
Core strength compensations
Strengthening the core muscles helps with the spine and with all body movement and stability. By strengthening, the body moves more easily, with little to no effort; bend, sit, stretch, move, turn, etc. It also keeps the body fit and feeling good and healthy. It prevents injuries, enhances the digestive system and enhances the circulatory system as well.
Some core strengthening exercises to try include the following:
- Bridge – lie down on the back, tighten the abs, push the hips off the floor and hold.
- Quadruped – get on hands and knees, align the hand and neck with the back, tighten the abs, life the right leg and left arm and hold, lift the left leg and the right arm and hold, repeat.
- Plank pose – get on hands and knees, lower the body to rest the forearms, stretch out the legs, align the head and neck, put shoulders above the elbows and hold.
Back pain is what most people suffer from, but there are many easy exercises that can prevent it. The knees-to-chest exercise relieves the pain that narrowing from the spine causes. Laying on the spine and bending the knees to 60-degree angle opens a disk space in the spine and causes relief on the nerves. There are also some simple things to prevent straining the back; stretching, losing weight, getting at least eight hours of sleep and using legs instead of the back when lifting things. If a person sits for a long time, stretching will relieve the spine. Also, being overweight can be a major cause of back pain, since the back helps hold the weight up. Sleeping is also very important because it gives the back some time off to rest. The most common mistake is when people pick up heavy things and fail to use their legs and end up hurting their back.
As people get older, the muscles start getting weak, adding and/or increasing exercise will help strengthen the muscles. There are many muscles that help support the spine. Extensors help lift and stretch and keep the spine straight. Flexors help the spine with bending, and the oblique muscles help straighten and stabilize the spine. As you can see, there are multiple and easy ways that will prevent and minimize back pain. Simple and minimal exercises will keep feeling and looking healthier.