Reducing Back Pain Through Improved Core Strength and Mobility
Back pain is often a result of weak core muscles, so focusing on core strength for back pain is a proactive approach to back pain treatment. A strong core helps support your entire body through everyday movements and activities, as well as overall stability and mobility. IMPACT Physical Therapy uses many core exercises to help improve back pain; try the following on your own and work with us to deepen your total body strength!
Bird Dog
If you frequently suffer from lower back pain, this move will help relieve pressure and build core strength.
- Start on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be under your hips.
- Pick your right hand off the floor and reach out in front of you. At the same time, pick your left knee up and kick your leg back behind you. Aim to get your arm and leg as straight as possible while maintaining balance.
- Hold for a few seconds, then lower your arm and leg. Repeat with the opposite arm and leg.
Side Plank
Your obliques provide essential support within your core. This move targets these areas while building core strength for back pain.
- Start with your right hand on the floor directly under your shoulder. Straighten your body with your legs extended, creating one strong line from head to toe.
- Balancing on your hand and feet only, squeeze your core muscles as you hold. Your other hand can go on your hip or up in the air.
- Hold for 30 seconds or longer, and then repeat on the other side.
Forearm Plank
This exercise activities all the muscles in your core, proving to be an effective strength training move and back pain treatment.
- Start by lying on your stomach, and then prop your upper body up on your forearms. Your elbows should be directly under your shoulders with your hands facing forward.
- Make sure your legs are straight behind you and prop up your bottom half from your toes. The only parts of your body that should be touching the ground now are your toes, elbows, forearms, and hands.
- Hold and balance, tightening your core. Aim to keep your body as straight and still as possible, avoiding your hips touching the ground.
- Hold for 30 seconds or longer, and repeat several times.
Improve Back Pain and Build Core Strength with IMPACT Physical Therapy
Your core muscles consist of your back, abdominals, pelvic floor, and several other muscles that all must work together for strength and mobility. At IMPACT Physical Therapy, our team uses a variety of back pain treatments and exercises to get to the core of your discomfort, and we’ll devise a custom plan to help you improve back pain and feel strong. To assess your symptoms and get started, request an appointment at one of our Illinois physical therapy clinics today!
