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A Strong Core Is Your Biggest Defense Against Lower Back Pain

Your back is engineered with incredible strength and flexibility. But it’s also prone to developing an entire host of issues.

Since many nerves run throughout your spine and into your body, an issue in your lower back can result in hip problems, leg pain, and more.

The lower back is prone to injury

From sudden movements to twisting to lifting something heavy, the lower back is prone to injury. Any of these things can cause ligaments or muscles to stretch or tear.

What’s more, repetitive stress and poor posture over time can also result in muscle strain and soft tissue problems.

Before we look at how your core muscles can keep your lower back strong, let’s discuss the basic musculoskeletal structure of the back.

Your amazing back is made up of 23 discs and 33 vertebrae. These run down from the head to the pelvis, providing the foundation for your body.

There are a whole host of secondary players helping your vertebrae, including tendons, muscles, and ligaments. They all work together to allow you incredible support and flexibility.

But, your back is only good if everything works in harmony. If one part isn’t working the way it should, the entire back is thrown off, resulting in pain.

Nowhere is this truer than of the core muscles which include your lower back muscles, abdomen, lats, and glutes. It is your core muscles that provide the necessary support for your trunk.

Why core strength is significant

Let’s think about it. The core is the very center of your body. So, it must be strong to support your weight.

By adding core strengthening movements to your exercise routine, you can protect your lower back, and you’re less likely to depend on pain relief treatments like medication.

However, it’s important to include core exercises that work all of your core muscles equally. These should involve the major abdominal muscles, including your transverse abdominals and internal and external obliques.

Train those muscles

Here’s some great news: building your core muscular strength doesn’t take lots of time and effort. All you need is around 10 minutes a day to isolate and strengthen your core muscles.

The plank is one of the best exercises since it works all of the core equally. One way to get going is to start with a plank challenge.

It works like this: spend just a few minutes a day to start with performing a series of planks, from high up on your hands to down on your forearms. Include reverse planks and side planks for excellent variety and core strength, building up the amount of time you can plank.

Bridge sit-ups and leg lifts are also excellent movements for strengthening your entire core.

This is a small daily effort designed to reap huge rewards for preventing lower back pain.

Keep things balanced

Your body is at its best when it is balanced, especially when it comes to the back. The muscles on the sides, front, and below your back have an enormous impact on your spine for support.

So, it’s important to build up your back muscles, too. If you’re not balancing these efforts out, you’re not spreading the workload appropriately for optimal back health and strength.

The core muscles are connected. When each of them shoulders the burden, they work in coherent, smooth harmony for effortless support. But when some muscle groups are not as strong as others, it results in an imbalance and pain.

The key to preventing lower back pain is to ensure that your entire core is strong so that it supports you at every possible angle.
Book a consultation at Midtown East Physical Therapy today to discuss your back treatment plan.

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