Back pain is a common thing among many age groups. Every person will experience back pain at least once in their life. The unlucky few, however, can have nagging back pain regularly and this may be caused by a number of things, mostly not much to worry about health-wise but definitely annoying to feel from time to time.
Ideally, the remedy for regular back pain is muscle workout on the back area, which tends to be the common cause and also the way to prevent further back pain, but if you want a stronger back and for back pain to go away completely, you will need to strengthen your core and the muscles all around your spinal area. Here are 6 tips to improve your core and for back pain relief.
- Emphasize strength overstretching
Many people believe that stretching is the quickest and most effective way for back pain relief. While this is true for some types of back pain, particularly back pain involving the muscles, too much stretching can affect the flexibility and vulnerability of the muscles which can lead to more triggers of back pain. The best alternative, on the other hand, is strengthening the core and back muscles. Strengthening the muscles in these areas should come first, and stretching should just be a second priority. Stronger core muscles can prevent back pain and injuries.
- Engage your transversus abdominis during every workout
The transversus abdominis is the deepest part of your core muscles, basically where the strength emanates. This group of muscles, when exercised and developed thoroughly, can improve your core and back muscles faster. To find the transversus abdominis, try to force a deep cough. You should be able to locate the muscle as the contract in your abs during a forced cough. Hold on to it and gather strength from it every workout.
- Understand the difference between bending the back and hip-hinging
Bending the back is one way to stretch and extend back muscles that can relieve back pain. On the other hand, hip-hinging can improve the muscles in the back area while also alleviating any lingering back pain. Hip-hinging is done by bending the back, locking that position and then rotating the pelvis while gathering strength from the core and back for balance. This exercise is known to increase protection of your back muscles from injuries.
- Exercises should be done standing or occasionally on one leg at a time
There are many types of exercises that can improve the core and back muscles. However, as simple as standing straight can also be a way to improve your back health. Posture is an integral factor to ensure the fitness of your back and core muscles. Another exercise that attains to improve core strength is by standing on one leg at a time while gathering strength from the core. This can also improve your balance.
- Do a Superman flex
A Superman flex can also be seen as planking while mirroring the flying position of Superman, one arm stretched forward while the other arm is kept beside you. Abdominal, core and lower back muscles will be at work here and boost these muscles health.
- Work your abdominal muscles with a fitness ball
Fitness balls are widely used in exercise and training with the goal to improve core strength. There are several types of core exercise that can be performed using a fitness ball. Balancing on a fitness ball through your lower back can help improve muscle strength in the lower back and core areas.
Many types of back injuries, particularly in sports, can be prevented with a strong set of core muscles. Having a strong core and back will not only prevent injuries and back pain but will also allow you to push your body to the limit during physical activities. Back pain can be preventable and can be easily alleviated when you have a strong core and spinal muscles.
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