Core Exercises For a Healthy Back

Kelly Gonzalez
Busy Bodies
Date Published: March 4, 2009

Core Exercises for a Healthy Back

Your mother probably told you not to slouch when you were a kid, and once again she was right. Sitting in front of a computer for hours each day, being hunched over in an uncomfortable chair or moving heavy objects with improper form can eventually do some serious damage.

Examine how you are sitting at this moment while you are reading this article. Are your shoulders hunched over? Is your head cocked to one side? Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.

Statistics have shown that 4 out 5 Americans will experience back pain at one time or another throughout their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility and balance.

The muscles of our “core” consist of all the muscles in the abdominal and lower back areas. These include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae, and the iliopsoas referred to as the hip flexors. By working in unison these muscles provide us with balance, stabilization, and the ability to transfer power throughout the body. Think of all the activities you do in daily life that require a strong core. Dancing, throwing, bending down to tie your shoes, even climbing into bed at night.

Often times when people think of core training they associate it with six pack abs or a flat stomach, but it’s important not to confuse these physical aspects with a “strong” core. Everyone, no matter what your fitness background, age, or limitations can benefit from core training. There are various exercises that can be done to strengthen the core and prevent lower back pain for now and in the future.

A simple ab routine can be mixed into your daily workouts and usually only takes about 10 minutes or so. It’s easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises. A core training routine should target all the muscles of the core to promote balance so while 300 crunches every night is doing something for you; it’s not the most efficient.

To start off, try core training in a circuit fashion going from exercise to the next. Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly allowing each vertebra to roll down gently as you keep your abs tight.

To target your lower abs try leg lifts. Lying down on your back, keep your legs straight and raise them towards the ceiling in a 90-degree angle. Slowly lower both legs just above the ground and pull with your lower abs to bring them back to the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Try to keep the tension on your abs through the entire movement.

For the obliques try the Russian twist. With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs, then twist your torso from side to side.

To isolate the core muscles and tap into the deep transverse abdominals perform a plank. Go into a push up position but place your forearms on the floor. Hold this position for 1 minute or more. Be sure not to let your hips dip and back arch.

While all the above exercises work the abdominals, we must not forget to always work the opposing muscle group, in this case the erector spinae. Many cases of lower back pain and injury result from over training the abs and lack of strength training for the lower back muscles.

A simple exercise to perform is the prone back extension. Lying on your stomach with your arms and toes pointed away from you, lift your shoulders and thighs and knees off the floor so your body is in the shape of a boat, squeeze at the top of the contraction for a second and slowly lower back down and repeat.

Having a strong core is not the only answer to a healthy spine. These muscles must also be flexible. Be sure to stretch your lower back muscles and abs daily, because these muscles are constantly hard at work with every move you make.

Johns Hopkins recently posted a health alert that contained great exercises and stretches for the lower back that will help promote flexibility. The knee pull can either be done more gently or a bit more vigorously as seen in some Pilate practices. To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch; try to focus on your breathing and your muscles will relax. With the knee pull inhale deeply as you draw your knee into your chest and exhale as you gently pull it closer and extend the leg back down.

Your Mom was right about not slouching, but when she told you to “sit still” it’s better for your back if you rebel against this advice. Try to stretch whenever you’ve been sitting in one position for an extended period of time. Lower back stretches can even be done while you’re sitting at your desk or in class. Try twisting your upper body and looking over your opposite shoulder when you’ve been sitting still for more than 30 minutes.

Another great seated stretch for the lower back can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back, because tight hamstrings can cause your body to be pulled out of proper alignment and directly affect the muscles of your lower back.

Rolling your shoulders up and back down your spine can ease tension when you begin to feel antzy, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.

By strengthening and stretching your core you will be able to become stronger in all movements and build a stronger body. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier spine so listen to your Mother and don’t slouch!