About 80 percent of the adult population experiences back pain at one time or another. Back pain can be caused by a loss of muscle tone and flexibility due to age or lack of physical activity. Back pain can also be triggered by obesity or a sudden weight gain causing pressure and strain on back muscles. Poor posture or sitting long hours in a desk chair without proper support can lead to an achy back, as can spending long hours bending, lifting, and carrying heavy objects. Exercising your core muscles leads to overall good health, and taking time to consciously focus on the abdominal and back muscles that support your spine can strengthen those muscles and decrease strain on your back. If you are currently suffering from back pain, check with your doctor or physical therapist to determine which exercise are proper for you. If you are looking to strengthen your muscles to prevent back pain, check out these helpful exercises.
It may sound simple, but walking is a great way to get some aerobic exercise and strengthen your body’s core muscles. Walking strengthens the muscles in your feet, legs, and hips and improves circulation and blood flow. Invest in a good pair of walking or running shoes that will support your feet and provide you with the proper balance. Always start off with some stretching before a walk, then head out for a brisk walk with your head up, back straight, and abdominal muscles pulled in. Try to walk for 30 minutes a day at least four times each week.
9. Pelvic Tilt
To strengthen your abdominal muscles, try the abdominal pelvic tilt. Lie on your back on the floor with feet hip-width apart and knees bent. Contract your abdominal muscles and tilt your pelvis forward. It is important that your lower back stays flat against the surface of the floor with no curvature. Try to picture your belly button contracting back toward your spine. Hold this position for 10 seconds, being sure to continue breathing while keeping your abdominal muscles contracted. Relax your muscles, then repeat, doing five sets of 10 repetitions.