Avoid Back Pain by Strengthening Your Core Muscles

Causes of Back Pain

Being overweight is a common cause of neck or back pain. Excess weight forces the vertebrae and the intervertebral discs of the spine to support more bulk than they’re intended to, sometimes leading to muscle strain or injury. Additionally, our intervertebral discs tend to deteriorate as we age, which means that our body struggles even more to support added weight the older we get. There are situations for which people can't do much about their back pain. Whether it's genetic or because of a trauma such as an auto accident, strengthening muscles will only help to a degree if you deal with spinal stenosis, degenerative disks, or osteoporosis.

Even so, the abdominal and lower back muscles support the spine. The problem is those muscles become weak as we age. The good news is that strengthening those core muscle groups in the abdominal area and lower back has positive effects. The goal is to get those core muscles working to stabilize and support the spine which promotes movement and reduces pain.
 
Working with a physical therapist so that you exercise correctly, and swimming in a heated pool with weights will help. Exercise combined with better body mechanics can lessen the strain. Also avoid spending long periods of time sitting in slumped positions. Think about that when you're watching TV, playing cards, or working on your computer.


Lie on your back with your knees bent. Place your palms on your upper thighs with your elbows close to your body. Your shoulders should be relaxed. Use your abdominal muscles to push your thighs against the palms of your hands. Count to 5 each time breathing normally and repeat 10 times. I find this one difficult to do but I do put in a lot of effort in the abs and that's good.

This exercise is easier for me. Get on your hands and knees with your hands about shoulder width apart and knees about hip wide. Keep your back straight and level and your neck in line with your back. Draw your abdominal muscles in towards your spin without arching your back. Hold for the count of 10 while breathing normally. Repeat 5 times.

These should help but also talk to your doctor if your back pain becomes worse and isn't relieved by changing position or resting. It doesn't happen very often but back pain may be caused by an infection or disease such as cancer. It's worth the time to cross that off your list.

Be well, stay young and healthy.