Enhance your lower back's resilience with these three exercise suggestions, all sanctioned by physical therapists, that require only your bodyweight.
Crush That Back Pain: 3 Killer Core Exercises You Need Now
Are you tired of dealing with lower-back pain, whether you're working at your desk, playing sports, or doing some heavy gardening? It can be a real pain in the rear, but what can you do to minimize your chances of injury? I know the feeling; I've been dealing with an on-off back injury for the last few years.
I've spent countless hours chatting with experts, and I've learned some tricks on managing back pain when it strikes. But they gave me the lowdown on how to avoid it in the first place. Dr. John Gallucci Jr., physical therapist, CEO of JAG Physical Therapy, is a big believer in incorporating regular core strengthening exercises into your routine, with a focus on core stabilization, for safe and efficient movement patterns in everyday life.
"A strong and stable core lays the foundation for proper movement mechanisms, whether you're in the gym, on the field, or doing everyday tasks," Gallucci Jr. explains. "Core stabilization is crucial for injury prevention and overall movement efficiency."
Here are three core-strengthening exercises from Gallucci Jr.'s toolkit, suitable for beginners and experienced exercisers alike.
1. Dead Bug
This exercise works those deep core muscles without putting unnecessary strain on your spine. It's perfect for teaching core control.
Lie on your back, with your arms extended toward the ceiling and your knees bent at 90 degrees. Keep your lower back pressed into the ground as you lower one arm and the opposite leg toward the floor. Switch sides in a slow, controlled manner.
2. Bird Dog
This exercise develops lumbar spine stability and coordination, making it a great option for those with lower back pain.
Begin on all fours, keeping your hands under your shoulders and your knees under your hips. Extend one arm forward and the opposite leg backward, keeping your hips level and back flat. Reverse the action, then repeat on the other side.
3. Plank Shoulder Tap
This exercise strengthens the muscles around the shoulder blades, promoting an improved upright posture, and forcing the core to stabilize while resisting rotation.
Start in a plank position, with your arms straight and your body in a straight line from head to heels. Keep your hips stable as you tap one shoulder with the opposite hand.
Gallucci Jr. reminds us to prioritize form over reps, so focus on slow, controlled movements for each exercise, working towards increasing duration instead of repetitions. Remember to listen to your body and avoid any movement that aggravates your lower back.
These exercises can be done as a standalone core-strengthening routine or added to the end of your workout as a quick back-saver. Stay strong and stay active!
Incorporating exercises like the Dead Bug, Bird Dog, and Plank Shoulder Tap – all emphasized by Dr. John Gallucci Jr. – into a health-and-wellness routine can aid in strengthening the core, enhancing overall fitness-and-exercise performance, and proactively mitigating the risk of lower-back injuries in daily activities.
