Core workouts aren’t just for creating a slimmer waistline. They’re also beneficial for our overall spine health. Maximizing core strength helps to build up the muscles that surround our spine and decrease our chances of suffering from a back injury.
What Is My Core?
To get things started, we need to have a better understanding of what our core is made of and what it can do for our body. Our core is made up of a series of muscles including our abdominal and back muscles. Having a strong core makes daily physical activity easier and helps to prevent and alleviate back pain.
Incorporating a great core workout is extremely important in a balanced workout routine. The goal of core strengthening is to help your body work in harmony without causing pain or future injury.
Benefits of Core Strength:
Improves balance and stability
Reduces pain in different areas of the back
Eases daily physical activity like vacuuming, raking, mowing and shoveling
The next question you might be asking yourself is, “Do I need a gym membership?” The beauty of core exercises is that you have the ability to do everything in the comfort of your own home. No weights required!
Exercises for Back Pain
Don’t believe us? Follow this Core Circuit Training Guide to see how simple it can be to increase your strength! If you’re already exercising regularly, start by doing this routine two to three times a week. If you are just starting to get more physically active, start by going through it once each week and build yourself up until you’ve found enough strength to go through three times per week.
If you’re concerned about trying any of the workouts below, don't hesitate to reach out to the medical professionals at UnityPoint Health - Finley Hospital. Your physical well-being is at the forefront of our mission and we want to guide you to have the best quality of life possible.
Core Circuit Warm-Up
Before we jump into our core circuit training, warm up with five minutes of moderate cardio. This could be brisk walking, running or jumping jacks — anything that will loosen up your muscles and get your blood flowing.
Incorporate our core circuit training into your workout regimen two to three times a week. Perform circuits 1-3 plus the extras three times through. Finish with stretches to maintain flexibility of the joints and core muscles. While performing each activity, be sure to engage your core to maximize your workout. Think about pulling your belly button to your spine for optimal engagement.
**Consult your physician before performing any of the following activities.**
Perform each circuit three times, then cool down with the stretches.
Bird Dog (15 reps per side)
Continue to alternate each side.
Plank (Hold for 30 seconds)
Superman (15 reps, holding for 2 seconds each time)
Good Morning (15 reps)
Begin with your feet hip-width apart, then place your hands on the back of your head keeping your elbows wide.
Pulling your abs in tightly to your spine, bend forward at the hip until you are parallel to the ground. Keep your spine properly aligned.
Return to starting position, squeezing your glutes as you move upright.
Side Lunge (15 reps per side)
Squat (15 reps)
Stand with your feet hip width apart and arms at your side.
Begin to lower your body by pushing your hips back and bending your knees. Your body weight should be pushed into your heels.
Raise your arms outward as your lower into your squat.
Hold the squat for 2 seconds then return to starting position.
Dead Bug (15 reps)
Segmental Rotation (15 reps per side)
Heel Touch (15 reps per side)
Stretch (stretching helps maintain flexibility of the muscles and joints)
Standing Lat Stretch
If you are suffering from serious spine pain or an injury to the spine, the experts at UnityPoint Health - Finley Spine Care in Dubuque, Iowa, can help. From back pain to minimally invasive spine surgery, our staff provides a full spectrum of spine treatment.
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