Back Pain Relief through Core Strength Training | Get Rid Of Back Pain
If you suffer from chronic or occasional back pain, you may be looking for any form of intervention that can help you put your back pain out of your mind so you can move on with your life. But back pain can be the result of several types of common problems, and not all of these issues respond to the same kinds of intervention.
A strained muscle, for example, is not at all the same as a bulging disk. While both of these may manifest as a sustained, unidentified pain somewhere in the lower back, they both respond in different ways to different forms of medical or physical therapy. In some cases, an exercise for back pain can help loosen stiff muscles and build core strength, which in turn can help us sustain correct posture and keep our backs aligned. But an exercise for back pain or a strength building core workout may be the wrong approach if you’re experiencing problems due to compressed disks or pinched nerves.
So with that in mind, here are a few things to consider as you search for a program of exercise for back muscles or a core workout that can help you build core strength, maintain proper alignment, and take the pressure away from an area of general or acute back pain.
Common Causes of Back Pain
The most common causes of lower back pain tend to come from injury or overuse of a muscle, ligament or joint. But the back is very complex, and every element of our anatomy in this area is interdependent on every other. This often means that if a certain ligament is strained, back pain may extend to other zones and damage may radiate as we favor the ligament, our spine becomes misaligned, and our muscles move out of balance.
Back pain also tends to result from pressure on the nerve roots that extend through the spinal canal. This pressure can come from injuries like herniated disks or damage resulting from sudden heavy strain placed on the lower back.
Before you develop a core workout to address your back pain, find out what’s causing the back pain in the first place. Don’t just guess. Visit a doctor, a physical therapist or a chiropractor and learn more about how increased core strength can address your specific issue.
What Does “Core Strength” Mean?
The core is actually a set of four muscle groups that form a cylinder around the lower torso. Core strength refers to the collective strength of these muscles, which include:
1. The abdominals (rectus, oblique, and trans versus)
2. The multifidis, which lie on either side of the spine and connect to the lumbar vertebrae
3. The diaphragm, a dome-like muscle at the top of the cylinder which allows our lungs to contract and expand
4. And the pelvic floor, which forms the bottom of the cylinder of muscles and runs like a sling from the tip of the spine to the front of the pelvis.
Together, the muscles of the core form a kind of anchor point for all the other muscles of our body and they facilitate almost every aspect of movement. A great core workout that enhances core strength can make every other workout more effective.
The Benefits of a Great Core Workout
Since the core holds the spine in its most stable and neutral position, our spine is better protected from injury if the core muscles contract and tighten before any limb is moved. This happens automatically when we have a powerful foundation of core strength, often called core stability. When our core strength is high, we may not feel it happening, but the core locks tight to a certain degree before we move an arm or a leg.
If we engage in regular exercise for the back and core, we can train our muscles to complete this automatic contraction, which can help with three key aspects of back pain control:
1. Back pain prevention. Core strength means every muscle of the core engages before the back moves out of alignment, and the torso keeps the back in place as our limbs move. This protects the spine from impingement and nerve damage, and it also prevents muscle strain and muscle imbalance in the lower back.
2. Rehabilitation for existing back pain. An appropriate core workout can facilitate recovery from sacroiliac pain, groin injury, hamstring strains, and even shoulder pain.
3. Improved athletic performance with lower injury risk. A great core workout can improve balance, agility, and twisting strength (used in sports like tennis), and can maximize results for workouts targeting the limbs, hips, and shoulders.
How the KBands Can Support Your Core Workout
There are plenty of great core workout moves and exercises designed to build core strength, and you can learn about some of these exercises by talking to a trainer, taking a core strength building class, or just looking around our website. We have several core workout videos and core strength building tips available and we post more every week.
No matter what resources you turn to in order to build your core workout and reduce or prevent back pain, the Kbands can help. Add the KB Powerbands or the KB Duo to your core workout and you’ll get more out of moves like planks and flies that help build core strength, agility and balance. And with the Kbands resistance bands strapped to your upper legs, you can add tension to exercises like squats, leg lifts, and mountain climbers.
With the simple addition of a set of resistance bands, you can raise the involvement of the muscles of the core and back and turn a simple leg workout into a workout for the entire core. When you do this, you increase the benefits of a given move, make your workout twice as challenging, and optimize the amount of time you put in at the gym.