Improving Core Strength
There are many reasons why your back could be hurting you, as we’ve outlined in previous articles. The good thing is that there are just as many ways to help alleviate some of that pain. For some, a brace and low-grade medication might be a viable option. For others, it may be as serious as surgery. But for most people, strengthening their core muscles is the quickest and safest way to eliminate back pain without invasive surgery and expensive pills.
Many of us have desk jobs, where we're required to sit for extended periods of time, which can cause excessive strain and tightening of the lower back. One solution that has been gaining a lot of popularity these days are standing desks. Some desks even have the ability to raise and lower, so you can freely choose to sit or stand. Another beneficial option is to replace your dated swivel chair with a yoga or medicine ball that relieves the strain on your lower back and promotes better posture.
However, many of you may not even work in an office. Your job may be more labor intensive, such as working on a construction site or in a warehouse. For you, a pre-work stretching session or some core strengthening exercises to get your body ready for the day may be required. Based on your soreness or pain, the core exercises and stretches could vary, but here's a few fundamentals to keep in mind;
Always consult your physician
Anytime you are preparing to make a drastic change in health practices, whether it’s working out or dieting, check with your doctor. Every person is unique, which means that every pain is different. It might not be the best practice for you to lie on your back for crunches. Maybe training with a medicine ball is better for you. These are things that doctors can recommend to ensure you start on the right path. They may even point you in the right direction of a physical therapist or personal trainer.
Don’t try to fix it all at once
Even if you have been dealing with back pain for quite some time, there’s no quick fix to getting rid of it. Overexerting yourself can lead to doing more damage than benefit. This is going to be a slow process of building muscle and flexibility. With the right kind of careful attention and patience, the process will result in a lifetime of a stronger core and pain-free back.
Stick to a routine
As much as a new routine is going to throw your body through a bit of a shock, so is an on-again/off-again workout regimen. Beginning at a low level of impact and slowly increasing reps and duration will help build a strong core over time. At some point the pain in your back may go away, but that doesn’t mean that you should stop with the core exercises. Living healthy is a life-long practice.
There are thousands of exercises out there to improve your core and back strength, posture, and overall well-being. Be conscious of these few things and you’ll be on a road to back pain recovery in no time.