Daily sedentary lifestyle causing back pain? Try this 3-exercise routine suggested by an expert for quick lower back relief.
A strong core is crucial in maintaining a healthy back, as revealed by numerous studies. The core muscles, which include not only the abdominal muscles but also the transverse abdominis, obliques, lower back muscles, and glutes, work together to support the spine, absorb force, and maintain proper posture[1][5].
Weak core muscles can lead to poor posture, muscle imbalances, and strain on the lower back, contributing to pain[1][5]. Research indicates that people with weak core engagement are more prone to chronic lower back discomfort, while strong core muscles act like a built-in brace, enhancing lumbar stability and reducing the likelihood of pain[1][5].
Structured core strengthening programs lead to measurable improvements such as muscle hypertrophy of deep core muscles and enhanced lumbar stability[2]. These adaptations improve postural control, reduce dysfunction, and support spinal resilience, helping to reduce lower back pain and prevent musculoskeletal injuries related to spinal instability[2].
Clinical studies show that core stabilization exercises, often combined with aerobic activity, improve functional capacity, reduce pain intensity, and enhance physical performance in individuals with chronic non-specific low back pain[3].
A 7-minute mobility routine is provided to loosen up the entire body, and a three-move bodyweight workout is centered around the core. Each exercise is to be done for three rounds. No special equipment is needed for these workouts, although a low coffee table or a weight bench might be useful for the third exercise[6].
It is essential to consult a physician before starting any exercise regimen[7]. For those who work from a desk for extended periods, it is advised to do this routine a minimum of two times a week[8]. A video demonstration of each exercise is available for familiarization[9].
Three bodyweight exercises are offered for sore hips, taking 5 minutes. The 7-minute mobility routine and the three bodyweight exercises for sore hips are not specified as needing a minimum of two times a week[10].
It's important to note that lower back pain can have multiple causes, and while core strength is a significant factor, slouching can further exacerbate back pain if the core isn't strong[2].
In conclusion, strengthening the core muscles is an effective preventative and rehabilitative strategy to alleviate lower back pain by enhancing lumbar support, promoting proper posture, and improving neuromuscular control[1][2][5].
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552750/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6716477/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585832/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552750/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082700/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6716477/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552750/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6716477/ [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6716477/ [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6716477/
- Incorporating fitness-and-exercise routines focused on health-and-wellness, especially core strengthening exercises, can help prevent chronic lower back discomfort in the workplace-wellness environment by improving posture and reducing the likelihood of pain.
- To maintain a healthy back, it's vital to engage in science-backed core strengthening workouts and follow education resources that demonstrate proper exercise techniques, contributing to a more resilient spine and alleviating lower back pain.
