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A Stronger Core Leads to Less Back Pain

By Debra Rodzinak

Any chiropractor will tell you that the key to living with a pain-free back is two important issues:  A properly aligned spine and a strong core.  A properly aligned spine allows the nerves of the spine to work properly and keep the body working correctly.  A strong core supports the spine and keeps it from becoming misaligned. 

When many people think about strengthening their core or the muscles that wrap around the middle of the body (the abdominal and back muscles), they immediately think of endless crunches or boring planks.  However, there are some extremely simple but effective movements that can quickly strengthen those core muscles.

Hand Walks

Begin on all fours and lift the knees off the ground while maintaining bent legs.  Walk the hands away from the knees while keeping the core stable.  You should feel a good burn.  Walk the hands back to the original position.  Do this as many times as you can to strengthen those core muscles.

Plank Push-Ups

These intense push-ups keep the core in constant tension.  In addition, the triceps in the arms are also being challenged.  Begin in a plank position with the arms in a straight position.  Lower the body to the floor by lowering the arms to the floor at the elbows.  Return to the original plank position to complete the push-up.

Advanced Side Planks

If you have ever tried to perform a side plank, you know just how difficult it can be.  Extending the arm straight up to the ceiling while facing the body toward the wall in a plank position with the other arm supporting the body while bent at the elbow; holding this position is the traditional side plank position. To send it to an advanced state, tap the heel of the top foot in the front and then behind the body.  After a few of these intense movements, switch to the other side and repeat.

Advanced Crab

The crab crawl was always fun during elementary school, but taking it up a notch can help strengthen the core muscles.  Begin in a traditional crab position on your hands and feet.  Lift one foot and touch it with the opposite hand across the body.  Repeat on the opposite side.

These exercises, along with regular chiropractic care at The Joint Chiropractic, will keep your back strong and pain-free. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.


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