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A couple of core exercises

Tue, 03/29/2011 - 18:16 — laura

Often weak core muscles lead to back problems simply because your back isn't being supported properly. Strengthening your trunk (core) muscles can therefore eliminate previous pain, and continuing the strengthening regime can alleiviate the problems completely.

It is the deep core muscles which, when routinely strengthened, will really start to alleviate your back pain.

Here are two deep core strengthening exercises to start you off:

Toe touch downs:
Lie on the floor, with feet off the ground, arms on the floor relaxed by your sides, knees above hips, 90 degree bend at the knees with a lightly pointed toe. Your spine is in neutral in the natural 's' curve - a little mouse could run through under your lower back. Take a deep breath in. As you breathe out, lower one foot to the floor and tap the floor with your pointed toe. Keep the 90 degree bend at the knee throughout. Breathe in, bring the knee back above the hip and repeat with other leg. Repeat 10-20 times alternating legs.
Note: If you have a serious lower back problem, or if you feel your spine arching out of neutral in this exercise, flatten your back to the floor by tipping the hips towards the ribs, and continue the exercise with a flattened back. You can lift your head off the floor with hands behind head to assist with the flat back if you wish.

Single leg reach:
Stay on your back, bring both knees into your chest; now your back is flat and pressed against the floor. Take a deep breath. As you breathe out tip your chin to your chest, lengthening the nape of your neck and curling the top of your spine off the floor. Shift both hands onto your left knee, hugging it into the chest. Breathe in, and as your breathe out extend the right leg pointing the toe towards the wall in front of you. The leg will hover just above the ground. Keep a flat back. Reach with the leg. Breathe in as your bring the right leg back, shift the hands onto the right knee hugging it into the chest, and breathe out as you extend the left leg away. Repeat 10-20 times each side.
Note: The hips and torso keep still against the floor, as only the legs and arms move in this exercise. The neck may tire quickly to start with but it will get easier as your core strengthens. This exercise is also great for increasing flexibility in the hips.