Are you doing too many sit-ups? Do you sit most of the day? I discussed core imbalance in “Balance Your Core And Reduce Back Pain.” Core imbalance is the condition of excessive compression, which results in the spine curving forward and often leads to back pain.
Let’s revisit the two patients I discussed in that post. Tracy constantly hunched over her computer and sat on the bus, so her abs were contracted for most of the day. Kyle, the personal trainer, was doing a lot of crunches and sit-ups, and also curling over his bike in spin class. Despite having very different symptoms and lifestyles, they both had core imbalance and were seeking back pain relief.
I’ve learned the following two rules to help my patients combat core imbalance (and subsequent back pain) that stems from misuse of the abdominals:
Exercise Routine For A Balanced Core & Back Pain Relief
Over-exercising, under-exercising, or doing the wrong exercises that put more forward flexion into your abs can cause core imbalance, which will ultimately result in back pain. Integrating the right exercises in moderation will not only help fight core imbalance but also will help you get a firm and fit stomach.
The exercises listed below are for a beginner, but a full set of intermediate and advanced exercises can be found in 3 Weeks to A Better Back and my new book, Sit-Ups Are Stupid & Crunches Are Crap. Begin your exercise routine with the Backbridge extension to warm-up. For beginners, I recommend you start with a set of 12 repetitions on each side for each core balance exercise (standing abdominal stretch, skinnies, standing side twist, back roll out, and tummy tuck). As you become stronger, you can increase to 3 sets of 12. The following exercises will not only provide at-home back pain relief but also improve your posture and strengthen and balance your core muscles:
Backbridge extension – The Backbridge extension helps the spine curve backward, exercise your back, and release contracted muscles. Follow these steps:
Standing Abdominal Stretch
The Skinnies – This exercise works the transverse abdominis.
The Standing Side Twist – This exercises works the oblique muscles.
Ball Roll Out –This exercise works the rectus abdominis.
Tummy Tuck – This exercise works both the transverse and the rectus abdominis.
An Ounce Of Prevention Is Worth A Pound Of Cure
Daily stretching and exercise make your body resilient and help prevent small issues from becoming bigger issues. You only have one spine and one core, so take good care of it. No matter what your age, activity level, or flexibility, these gentle stretches and movements can help you increase flexibility, strengthen your back and core, and prevent injury and pain.
Dentists got it right: an ounce of prevention is worth a pound of cure. Dentists don’t wait until a patient needs a root canal until they take action. Similarly, a regular exercise routine and incorporating an at-home back stretch device are the spinal equivalent to brushing and flossing. They should become everyday habits. Think of the Backbridge as the Invisalign® for your spine. By strengthening and balancing your core, and relaxing and stretching muscles that are routinely contracted, you will improve your posture and reduce your back pain.