Do you ever feel that aching, tired, sore feeling in your lower back? Maybe you feel it when you’ve been sitting at your desk for too long, or even standing without support may trigger you. If you have lower back pain, that soreness right at the lower curve of your spine, you’re not alone. According to the NIH, 80% of all adults experience lower back pain at some point in their lives. Having a strong core may alleviate some of that pain. Try out some of these moves to strengthen your core, and help your back pain.
Plank with lateral arm raise
Start in a classic plank position. Elbows should be directly under your shoulders, and you should be on your toes. Picture a straight line from the back of your head to your heels. Make sure that your arms form a 90 degree angle and that you’re engaging your core so that your back is a straight line, and absolutely no butts in the air! Once in this position, keeping your core tight and maintaining that straight line along your back, reach your right arm out straight and away from your body. Return back to your elbow. Repeat this on the right side for at least twenty times, then alternate to your left side.
Plank with leg raise
Begin in the same plank position as the previous move. Keeping your core engaged, think of pulling your belly button to your spine, lift your right foot and leg off the ground. Bring it up so that it’s above the rest of your body, about a foot and a half off the ground. Return the right foot to the ground so that you are in a classic plank position again. Repeat on the right side for twenty times, and alternate to the left.
Superman
Start by laying flat on your stomach, arms reached out flat in front of you. Your palms and laces of your shoes should be touching the ground. Slowly lift both arms and legs off the ground, let both your arms and legs hover as high as you can get them. Hold this position for a second or two, then return to the starting position of laying flat on the ground. Repeat twenty times.
Leg Lowers
Start laying flat on your back with your legs extended and feet together. Tighten your core so that your back is touching the ground, and that there isn’t any room between your lower back and the ground. Lift your feet straight in the air, as high as you can without arching your back. Slowly lower your legs towards the ground, but don’t bring them all the way to the floor. Let your feet hover an inch or two off the ground, then repeat the movement. Lift your legs straight into the air. Complete this ten times. Make sure to support your lower back during the entire time by pulling your belly button to your spine.
Try some of these out for even just ten minutes a day! A strong core can lead to a happy back.
Written by GUADS staff member Emily with contributions from womenshealthmag.com.
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