Do you suffer frequent or persistent back pain?

If so, you’ve probably already been told the best way to address these symptoms is through a consistent, well-structured core strengthening program.

Of course, what we understand is best and day-to-day reality are not always the same. Especially if you have a seated occupation or a generally sedentary lifestyle, achieving this structure can sometimes be tough.

First of all, know that even if your core strength is significantly limited, you should not feel self-conscious. After all, even many seemingly active individuals, like athletes and other frequent exercisers, often neglect their core conditioning programs. For them, this often leads to sub-par competitive performances and even serious athletic injuries.

I’m ready to work on building core strength. How do I start?

If you are new to targeted abdominal strengthening, a good place to start is with deep core activation of the transverse abdominus, covered in greater detail: HERE

If you’re ready to attempt slightly more advanced strengthening movements, but worry you lack the time needed to achieve real progress, never fear. In as little as ten minutes on three days per week, you can strengthen your core, decrease your back pain, and improve your quality of life. The key is performing only the most effective and efficient abdominal exercises.

Three of the very best options are detailed below, along with some helpful diagrams:

Pelvic Tilt: Lie on your back on top of a mat or other soft surface and bend your knees so the soles of your feet touch the ground. Consciously tense your core muscles as you press your lower back down toward either the flat surface below or, better still, a rolled up towel. As you press down, you should feel your pelvis begin to tilt up, but not quite lift off the ground. Hold this posture for one full second, then release. For the best results, complete two slow sets of 15 repetitions.

Alternating Side Crunches: Lie on your back with your feet flat on the floor and hands resting at the sides of your head. As you lift your shoulders from the ground to perform a crunch, also rotate your core so your right elbow approaches your left knee. Return to a neutral position before rising up to the opposite side. Try to perform two sets of at least 20 repetitions.

Single Leg Raises: Lie on your back with one leg bent and the other straight and resting. While fully engaging your core, lift your straight leg as high as possible or until it is perpendicular to the floor, then return to the start position. Make sure your lower back remains pressed firmly against the ground for the entire movement. Perform eight repetitions before switching legs.

For more help reversing your back pain, consider booking an active rehabilitation session with a Karp Rehab kinesiologist today in Vancouver and throughout B.C.’s lower mainland. 

Start by filling out the self-referral form: HERE

For additional information call 604-420-7800 or visit KarpRehab.com