Your core muscles support your vertebrae in the same way that the mast stays and the bridge’s wires do. The muscles in your midsection and back, known as the “core,” are critical to your overall spinal health. They are the foundation of any exercise program aimed at strengthening a healthy or sick back. You will benefit from fortifying your back through core exercises in the same way that you will benefit from cardiovascular activities.
A gentle, step-by-step strengthening program is an essential element of rehabilitation and protection for those suffering from back pain. Maintaining or growing core muscular power is also recommended for those with a healthy back. Strong abdominal muscles relieve tension on the discs and joints. Consider your bony spine, a lengthy, curving structure made up of 33 vertebrae that run from the base of your cranium to your pelvis. Strong musculature can relieve some of the strain on the backbone. This is particularly essential as we age because, as we all know, joint deterioration is another unfortunate effect of the aging process.
Patients who have integrated a spine exercise program into their daily practice, alongside bathing, brushing, and flossing, have been the most effective in keeping their spinal health.
If you’re already doing core workouts on a daily basis, keep it up! If you are not, speak with your primary care physician, a physical therapist, or an exercise center trainer before you begin. The good news is that core exercises can be done in the comfort of your own house with no special tools or cost. We suggest you take the initiative in developing these new habits, as a strong core will aid you in the long run.
TRANSVERSE ABDOMINAL CONTRACTION
Lie down taking support of your back with both knees bent and keep your feet flat. Pull your navel near your spine and tighten your core muscles. Hold for 10 seconds and relax. Repeat 10 times. Do this twice a day.
Lie on your back and bend your knees with your legs flat on the ground. Pull your navel up toward your spine to tighten your lower abdomen and pelvic floor. Hold this position and lift your left leg off the floor at a 90-degree angle. Return to starting position and repeat with the right leg/foot without losing core contraction. Return to the starting position and relax your abdominal muscles. Repeat 10 times on each side. Do it twice a day.
Lie on your back and bring your feet together in a 90-degree position with your body. Bend your knees to 90 degrees. Hold this position with your abs pressed against your spine, tap your heels to one side of the floor, then roll back and tap the other side. Remember to keep your abs tight throughout the process. Repeat 10 times on each side. Do this twice a day.
Lie on your back, legs bent, and arms stretched to the sky. Tighten your muscles towards your spine. Maintain that posture throughout the practice. Extend the right knee outward, straightening it, and extend the left arm overhead. Hold on for 5 seconds, then return back to the initial position. Repeat with the opposing arm. Repeat both sides 10 times.
THE LOWER ABDOMEN (ADVANCED)
Lie on your back, legs bent and feet level. Hold a cushion or a ball between your legs. Pull your belly button up and in towards your spine to tighten your abs, then raise your legs towards your torso. Do not extend your knees beyond a 90-degree angle in reference to your torso. Lower the weight and perform 10 times. Never allow your lower spine to leave the floor/table. If this does not cause discomfort, increase the number of repeats.
DEEP SPINE STABILISERS
Lie on your side with your hips and legs 90 degrees apart. Check that your shoulders are in direct line with your pelvis. Lift your legs 2 inches off the surface without moving your pelvis. Slowly return to your starting location. Repeat on both sides 10 times.