The 2 Most Effective Core Exercises For Back Pain. Just two exercises? That’s it? Yes, these two are the most important exercises for your core that are recommended in this article https://www.discovermagazine.com/health/best-cbd-oil-for-pain-top-5-brands-and-buyers-guide along with different ways through which you can keep your back healthy. Believe it! These two exercises form the basis from which all other core exercises build from.
Start with these and you are on your way to a healthy spine. The best part? Anyone can do these. You can be in shape, out of shape, in pain or pain-free, fat, skinny, short, or tall. These exercises work for everyone. So let’s get to it… Abdominal Brace The abdominal brace is an exercise that prepares your spine and body for movement. When you perform this exercise, you are activating your body’s natural corset to stabilize your spine.
So, how does one do the abdominal brace? First, it is important to always remember to breathe normally. Do not hold your breath during any part of this exercise. Now, imagine your bratty little brother is about to punch you in the gut…the good thing is, he is slow, so you see it coming a mile away. Now tighten your stomach muscles all-around your midsection to “brace” yourself for the blow.
Still, breathing? Good! Now hold this brace for 10 seconds, then let it go. Rest for 10 seconds, then repeat again. Your hips and pelvis should remain still, not tilting or moving at all. When you are holding the brace for 10 seconds, you are building endurance in your entire abdominal musculature. Nothing says “healthy spine” more than muscles with good endurance. You can use this bracing technique to hold your spine together as you prepare to lift something heavy, push furniture, or swing that tennis racket. It all happens easier and safer with a strong core. Practice the brace all day long, there really is no limit.
Try it online at the grocery store, in your car, at the bank, it really doesn’t matter. Sometimes I even tell my patients to maintain a low level of brace all day long until it becomes a habit. All the while, remember to breathe – it is important that you use your abdominal muscles and not your diaphragm during the abdominal brace. Kegel Exercise Wait a minute, you’re saying…..I’ve heard of these. These are for pregnant women, right? Why would I want to do these? Well, let me tell you.
A study once came out that asked people to contract their abdominal muscles by bracing. Then they asked that same group to brace AND do a Kegel at the same time. The group that did both exercises simultaneously had a significantly increased muscle activation of their trunk muscles. The researchers believe that the pelvic floor muscles are so close to the core muscles that some carryover of the contraction exists
A muscle that contracts at a higher intensity grows faster and supports your back better. How does one perform a Kegel? Squeeze your buttocks together, right? WRONG! How about getting one of those Suzanne Somers Thighmasters and squeezing that for an hour? WRONG AGAIN! Squeezing the buttocks will work the buttock muscles (glutes), and using Suzanne Somers’ well-intentioned and smoothly presented Thighmaster will strengthen up your inner thigh muscles (adductors). Neither is for your pelvic floor, and neither is a Kegel, just to set the record straight.
To properly perform a Kegel, you must tighten up your pelvic floor as if holding back going to the bathroom. Simple. Focus and concentrate when you do this, as you don’t want to contract your glutes at all or squeeze your thighs together. Above all, breathe! How do you know if you are doing the Kegel correctly? Simply place your index finger over your pants or underwear right up against your anus (yes, I said it).
Now, squeeze down there. Does your finger almost get sucked up there? That means you did it right! Did your finger get crushed by your fantastic glute strength? Wrong. Did your belly pop out and your pelvis gyrate? Wrong again. Try to under-do the contraction rather than overdo it, as this will allow you to focus more on the correct set of muscles. It gets confusing down there! Try the abdominal brace along with the Kegel for a safe, effective trunk muscle super endurance builder. Remember, you can do these all day long if you want, whenever you think about it. Just remember to breathe!