Back pain is one of the most common reasons individuals visit a doctor. About 31 million Americans experience back pain at any given time, with almost half of working Americans experiencing it each year, reports the American Chiropractic Association. Preventative measures, such as ergonomics and body mechanics education and a proper strength and flexibility exercise program, can decrease those statistics significantly. Your exercise program should focus on strengthening your core muscles. Before starting any exercise routine, consult with your health care provider to make sure it is safe.
Definition of Core Muscles
The muscles commonly described as your core are the muscles surrounding your midsection, supporting your spine. They are your back extensors, gluteus muscles, abdominals, hip flexors, abdominal obliques and paraspinals. Core exercise programs focus on strengthening these muscles to prevent injury and pain in the lower back area.
Guidelines
To ensure proper form and development of a specific core exercise program, a visit with a physical therapist, athletic trainer or other spine specialist may be beneficial. She can offer one-on-one coaching to get you the best results possible. It is important to be patient and consistent with your core exercises, as it may take six or more weeks to notice results. The worst time to begin core exercises is in the midst of an acute episode of back pain, if not under the direction of your health care provider. If you experience back pain during the performance of any core exercises, stop and report to your doctor.
Abdominal
Core exercises focused on the abdomen include pelvic tilts and sit-ups with an exercise ball. To perform pelvic tilts, lie on your back with your knees bent, arms at your sides. Focus on contracting your lower abdominal muscles, pulling your belly button toward your spine. Hold for five to 10 seconds, then release. Perform five to 10 repetitions, four days of the week. Sit-ups on an exercise ball are performed sitting, your spine in a neutral position, feet flat on the floor and arms straight overhead. Lean back and allow your legs to extend until your toes are on the floor. Hold for five to 10 seconds and return to starting position. Perform five to 10 repetitions, four days of the week.
Back
Back exercises for the core include cat stretches and prone arm and leg raises. The cat stretch is performed starting on both hands and knees. Contract your lower abdominal muscles, pulling your belly button toward your spine, moving your spine toward the ceiling. Hold for five seconds and return to starting position. Arch the back and hold for five seconds. Return to starting position. Perform five to 10 repetitions, four days of the week. Prone arm and leg raises are done by lying on your stomach, forehead on the floor and arms straight overhead. Lift one arm and the opposite leg, hold for five to 10 seconds and return to starting position. Perform five to 10 repetitions on both sides, four days of the week.
