Back pain can creep up on you, making you wonder what you did wrong or when you “overdid” something. But the reality is that years of sitting at work, at home, driving, and engaging in other sedentary activities place a significant amount of pressure on your spine. Neglecting the muscles that support your body can eventually lead to discomfort, pain, and in some cases, debilitating injury. However, there’s good news: strengthening your core can alleviate some of this pressure on your back and help you avoid back pain.
But is it too late to work on strengthening your core if your back already hurts?
The answer is a resounding no! There are many exercises and stretches safe to perform daily, which can strengthen the necessary muscles without straining your back further. We’ll guide you through a combination of these activities, designed to support your spine and reduce back pain.
Before we dive in, remember that not all exercises are suitable for everyone. Consult your doctor before starting any exercise program, especially if you’ve experienced back pain in the past.
1. Bracing
Bracing is an essential exercise that teaches you how to engage your core muscles properly. To perform it, lie on your back with your knees bent and your feet flat on the floor. Place your hands on your lower abdomen, just below your navel. Then, contract your abdominal muscles by “pulling” your belly button in toward your spine. Hold for 10 seconds, then release. Repeat this exercise 10 times to build up your core strength.
2. Single Leg Marching
Once you’ve mastered bracing, you can move on to single-leg marching. Start in the same position as bracing, with your knees bent and your feet flat on the floor. Engage your core by pulling your belly button in toward your spine, then slowly lift one foot off the floor while keeping your knee bent. Lower your foot back down and repeat with the other leg. Perform 10 repetitions per leg, making sure to engage your core muscles throughout the entire exercise.
3. Pelvic rocking
Pelvic rocking is a simple yet effective exercise for improving core control and reducing lower back pain. Begin by lying on your back with your knees bent and feet flat on the floor. Gently rock your pelvis back and forth – tilting your hips up and toward your chest, then down and away from your chest. Perform this rocking motion for 10-15 repetitions, making sure to keep your core muscles engaged and your lower back pressed into the floor.
4. Cat-Cow Stretch
The cat-cow stretch is a yoga exercise that combines two poses: the cat pose and the cow pose. These stretches are great for relieving tension in the lower back and improving core strength. Start on all fours, with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your back, lifting your chest and tailbone toward the sky, and dropping your belly toward the ground (cow pose). Exhale as you round your back, tucking your tailbone under, and dropping your head toward the floor (cat pose). Perform 10-15 repetitions of this stretch sequence, focusing on the movement in your spine.
5. Thread the Needle
The thread the needle stretch is another yoga pose that can help to increase core strength and alleviate back pain. Start in a tabletop position, with your hands directly beneath your shoulders and your knees hip-width apart. Lift your right hand off the ground and extend your arm out to the side. Then, “thread” your right arm under your left arm, reaching as far as you can while keeping your hips level. Hold for a few breaths, then return to the starting position and repeat on the other side. Perform this stretch several times on each side, making sure to keep your core muscles engaged throughout the entire movement.
Take control of your back pain
By incorporating these exercises and stretches into your daily routine, you can take charge of your back pain, build core strength, and ultimately improve your overall quality of life. Remember to consult your doctor before beginning any exercise program, particularly if you have a history of back pain. And don’t forget that staying fit is crucial to a healthy and active lifestyle during your “second 50” – and beyond!
