When you have pain anywhere in the body, the first inclination is often to rest. In some cases, that’s good medicine, but when it comes to back pain—the mild, chronic type that so many of us endure—rest is, in fact, contraindicated. Back pain is most often caused by weak core muscles that fatigue easily, or by chronic tightness in the muscles. The best thing you can do to heal your back is to follow a weekly strengthening and stretching routine. (Please note: If you have injured your back and are unable to move through a full range of motion, rest and a visit to your doctor or chiropractor is advisable. This article pertains to chronic, minor back pain.)
In this three-part post, I’ll set out a weekly core-strengthening and stretching plan, including three days of strength exercises and five days of stretching exercises. You should follow this in addition to whatever other exercise regimen you currently have in place. This week I’ll discuss the strength exercises and next week we’ll put those together with the stretching exercises for a weekly plan. Follow this plan for eight weeks, and then continue to maintain your back strength and flexibility by adding in some of the strength and flexibility exercises to your normal training routine.
Core Strength
In order to strengthen the back the entire core must be strengthened, otherwise you will develop imbalances that can lead to more pain. Perform the strength exercises at least three days per week in the recommended amounts below.
Prone Cobra: Prone cobra is a very effective low-back strengthener. Lie on your stomach on an exercise mat with your arms at your side and your palms facing down. Press the tops of your feet into the mat and engage the leg muscles so that your knees lift up off the ground. Firm the hips and the gluteal muscles and on an inhale lift your shoulders, chest, and arms off the mat. Keep your neck long by looking forward and down on the floor a few inches in front of your mat. Continue to take small sips of air as you hold the pose for about 10 seconds. Lower down and repeat two more times. Do not struggle in this position; it is a gentle strengthener. If you need more support for your upper body, you can begin by placing your hands underneath your shoulders with your elbows sticking up in the air like a grasshopper. Try not to use your arm strength to lift your upper body up, though.
Plank: Plank is a wonderful full-body strengthener that especially works the muscles of the core. Lie on your stomach and push yourself up into push-up position. Your hands should be directly under your shoulders and your hips should be in the same plane as your head, shoulders, and heels, so that your body makes one straight line—like a plank—when viewed from the side. Your only job here is to hold yourself in this pose as long as you can before your hips start to sag or your arms give out. Be sure to continue to contract the abdominal muscles by pulling the belly button up towards the spine, and watch that your upper back does not round excessively. Additionally, do not hyperextend the elbows--keep a soft, almost imperceptible, bend. If this is too challenging for you to start, you can begin with your knees on the ground. But remember to keep the hips tucked in so that they are still in line with your shoulders and heels; even if your knees are on the ground, your body should still be flat like a plank. Repeat for a total of 3 holds.
Bridge: This is another great strengthener for multiple parts of the core, including the lower back, gluteals, hips, and abs. Lie on your back on a mat with your arms at your side and your palms pressing down into the floor. Bend your knees and place your feet flat on the floor. On an inhale lift your pelvis up towards the ceiling as high as you can. This exercise can be performed either dynamically or statically. To perform the dynamic variation, as soon as you lift your pelvis up as high as you can, exhale and lower hips to the ground. Repeat 10 to 15 times. If you want to perform the static variation, you will hold the position with pelvis raised for 30 to 60 seconds and then lower the hips to the ground for a short rest before performing two more repetitions.
Side Plank: Side plank works the oblique muscles, which extend along the sides of the abdomen. Begin by lying on your right side on a mat, with your feet stacked on top of one another. Prop yourself up on your right elbow so that your elbow is directly underneath your shoulder. Extend your left arm along the length of the left side of your body. On an inhale, lift your left hip up toward the ceiling as high as you can, using the oblique muscle on the right side of your body to power the movement. Like bridge, this movement can be performed either dynamically or statically in the same method described above. Maintain a straight line from your shoulders to your hips to your feet through out the exercise. Repeat on the other side. If this position is too much of a challenge to begin with, you may bend your bottom leg and place the knee on the floor for added support.
Action Plan
Your homework is to give these exercises a try. Next week, I’ll give you some stretches, and we’ll put it all together into an 8-week plan for optimal back strength and flexibility and, hopefully, and end to your back pain.
Jody Braverman is a Seattle-based personal trainer, yoga instructor, and health and fitness writer. Contact her with comments or questions at JodyBraverman@gmail.com.
Added on 03/19/2010
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