Back pain, a lot of time, can be unexplainable. If you didn’t injure it, why, then, does it feel like you did?
Back pain has a lot to do with strength and mobility. When the muscles and ligaments in your core get weaker with age, common movements like twisting, stretching, and bending, can become more difficult and painful.
This weakness can lead to a greater workload for your back. It has to compensate for the lack of strength and mobility, leading to pain. More than just pain, it can create fear: people with back pain often fear movement because it can lead to pan.
But more movement, and particularly movement targeting the back and core, can help to restore a strong, flexible, and mobile core. Exercises focused on spine and core stability can help eradicate pain so you can live life fully and comfortably.
Here are a few moves that focus on core muscles and contribute to a more stable spine.
Lie on your back and extend one leg straight out on the floor. Bend the knee of your other leg so your foot is flat on the floor. Put hands under your lower back to keep your spine’s natural arch.
Exhale and lift your head, shoulders, and chest off the floor like they were all connected (like a chain). Come up just enough to feel tension in your muscles. Do not bend your lower back, tuck your chin, or let your head tilt back.
Hold for 10 seconds, then slowly return to the starting position. Do it five times, then switch leg positions.
Lie on your side with your upper body propped up on one arm (your forearm is on the floor and elbow under your shoulder). Place your free hand on top of your hip. Pull feet back so knees are bent at a 90 degree angle.
Lift hips off the floor so they line up with the rest of your body. Hold the position for 10 seconds, trying to maintain a straight line from head to toe.
Repeat five times then switch sides.
Get down on your hands and knees. Raise your left arm forwards and extend it as far as possible, while lifting your right leg and extending it out behind you at the same time. Keep both parallel to the floor. Make sure hips remain aligned with torso.
Hold for 10 seconds, then slowly return to the starting position. Repeat five times, then switch arms and legs.
If you’re struggling with the movements, keep at it. Eventually you will have the mobility and strength to perform them easily.