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10 core exercises for pain relief in the lower back



Back pain is a troublesome problem that unfortunately many of us have experienced to some degree to some degree.

"Back pain is the most common disease of the musculoskeletal system in the US and can often be alleviated by strengthening the core muscles," says Blake Dircksen, DPT, CSCS, a physical therapist at Bespoke Treatments New York, told SELF. "The" core "is a cylinder of abdominal and back muscles that surrounds the body like a corset," explains Dircksen. (The gluteal muscles are also considered part of the core because they are connected to the pelvis and ultimately to the back and abdominal muscles.) As with all muscles, strengthening the muscles will make you feel comfortable in the back of your lower back. increase. This means that it is better equipped to cope with the same stress from your workouts and everyday life without becoming so painful.

"Without a strong core, your body will be more reliant on your passive structures, such as your ligaments and bones stressing the discs more and thus increasing the risk of injury," adds Melanie Strassberg, PT, DPT, clinical director of professional Physiotherapy in New Rochelle, New York.

In addition to strengthening the core muscles, this is also important to address mobility issues, says Jacque Crockford MS, CSCS, exercise physiological content manager at the American Council on Exercise, which sometimes causes pain. When certain movements such as twisting or bending or stretching the spine feel uncomfortable, mobility (mobility) problems can occur. A gentle stretch (like these yoga poses ) might be helpful. (If things get worse with these things, stop and see a doctor.)

If you're working on strengthening the core, focus on the exercises that do not make the back problems worse ]. "It is important to find out which movements (flexion, extension, rotation) cause pain or discomfort, and avoid those movements while continuing to work in areas that do not provoke," says Dircksen. Crockford suggests concentrating on exercises that keep the core stable and avoiding twisting movements to avoid the aggravation of the pain.

As with any kind of pain, it is important to find the source so that you can treat it properly. Sharp or stinging pains that extend over the lower back or are accompanied by symptoms such as abdominal pain, nausea, and vomiting may be signs of various other conditions, and can definitely justify a trip to the doctor. If you have had back problems or problems with the spine in the past, you should always consult your doctor before attempting a new exercise.

However, if your back pain is more of a general ailment or discomfort, the experts here suggest adding some core exercises into your routine to strengthen the entire area and better support your back.

Demoing the Moves is Zach Job a New York-based artist and producer and up-and-coming drag queen whose dream is to connect her. A circus has led him to do everything from gymnastics to boxing to acrobatics. To practice yoga. He likes to train with kettlebells, climbing, biking and playing dodge ball.


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