Core Strength Can End Lower Back Pain

By Peter Boston Peter Boston Level: Platinum Peter Boston is a retired attorney, writer and netrepreneur. Peter edits the micronichemaverick.com website, an internet writer and marketer resource site, where he contributes often ...

Core strength is critical for athletes but it is also critical for you too. Strengthening your core is about much more than getting a flat tummy or sexy sixpack abs. The core is the link between your upper and lower body and the primary determinant of your posture, how well you can balance yourself when doing such simple things as reaching for something on the top shelf at the supermarket, or bending over to pick something up off the floor.

Core strength is more than abdominal crunches - that nobody likes to do anyway. You want to include in your fitness routine exercises that work the muscles in your pelvis, lower back, hips and abdomen. Weak core muscles may be the cause of most of the lower back pain experienced by older adults and younger people who get little physical exercise.

Even if you are already involved in an aerobics program or in a strength training program there is a good chance that it does not include specific, beneficial core exercises. You will undoubtedly get some benefit from any exercise that involves moving your whole body, but the good news is that training and strengthening your core muscles does not require any specialized equipment or expensive gym memberships.

Here is a simple core strengthening exercise that was developed especially for firefighters who must work in physically unpredictable situations where balance and stability can mean the difference between injury, life and death.

This is only one of the exercises in the series but it is simple enough for anybody to do at home. If you haven't exercised for a while take it slow. Gradually build yourself up to 10 repetitions. Take frequent breaks if you need them. And if you over do it during an exercise session take a day off between workouts to give your muscles time to recover.

1. Lie on your back with your knees bent and your feet on the floor.
2. Keep your knees, hips and shoulders in a straight line.
3. Lift your butt up off the floor and hold it there, without sagging, for as long as you can.
4. Repeat the exercise 5 or 10 times.

This simple exercise is a good start to building your core strength and you should keep it up until you can replace it, or add to it, with more specialized training. You should start noticing a difference in your balance and stability within a few weeks. If you play golf or tennis you're going to love the difference.


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