As a research expert in the field of exercise and rehabilitation, I am often asked about the importance of core strength for low back pain. And for good reason – the muscles that make up your core play a crucial role in maintaining proper posture, stability, and overall function of the body.
But what exactly are the muscles that comprise the core? The core muscles include the muscles of the abdominal region (both the rectus abdominis and obliques), as well as the muscles of the lower back (erector spinae and transverse abdominis). These muscles work together to support the spine and pelvis, and are essential for proper movement and stability.
So, how can you go about strengthening these important muscles? Here are a few exercises that you can do at home to get started:
- Plank: Start in a push-up position, with your hands shoulder-width apart and your feet hip-width apart. Engage your core muscles and hold the position for 30 seconds, gradually increasing the time as you get stronger.
- Side plank: Start in a plank position, then rotate your body to the side and rest your weight on one hand and the side of your foot. Engage your core muscles and hold the position for 30 seconds, gradually increasing the time as you get stronger.
- Bird dog: Start on all fours, with your hands under your shoulders and your knees under your hips. Engage your core muscles as you lift one arm and the opposite leg off the ground, holding for a few seconds before returning to the starting position. Repeat on the other side.
- Dead bug: Lie on your back with your arms extended above your head and your knees bent. Engage your core muscles as you slowly lower one leg and the opposite arm towards the ground, then return to the starting position. Repeat on the other side.
ncorporating these exercises into your routine can help to improve the strength and stability of your core muscles, which can in turn help to alleviate low back pain. Remember to always consult with Dr Desai before starting any new exercise program.
