“Ouch, my back hurts!” if you’ve groaned this phrase before or you’re groaning it now, then you’re not alone because according to studies, about 80 percent of people across the globe have experienced this ailment at some point of their lives. In general, back pain doesn’t last long and goes away without medical intervention, but for chronic back pain you can take over-the-counter or prescription drugs to relieve pain and discomfort.
Bear in mind, however, that these drugs may have negative side effects that may be problematic than back pain itself; as such, you should consider preventing it. How? You ask. Through core strengthening exercises for lower back pain. They are easy to perform and can significantly strengthen your lower back and therefore prevent lower back pain from developing. Below are some of the most basic yet most effective ones. Take note that what makes them different from other core workouts is the fact that they don’t strain the back muscles that lead to development of back pain.
Back strengthening exercise number 1: Partial crunches
Lie on the ground with your knees bent and your feet flat; cross your arms to your chest or place your hands behind your neck. Afterwards, tighten your stomach and slowly raise your shoulders off the floor (breathe out in the process). Make sure not to use your arms or your elbows to pull your neck off the ground. Hold for one second and then slowly lower your back. Repeat 10 to 15 times and perform three to five sets for optimum results
Back strengthening exercise number 2: Knee to chest
Lie on the ground with your knees bent and your feet flat. Bring one knee to your chest and make sure that your lower back is pressed on the ground, then hold the position for 20 to 30 seconds. Perform this two to four times for each leg.
Back strengthening exercise number 2: Bridge
Again, lie on the ground with your knees bent, but this time, make sure that your heels remain on the ground. Afterwards, push your heels, tighten your buttocks, and slowly lift your hips until the your hips, shoulders, and knees form a straight line. Repeat 20 to 25 times and perform three sets.
While there are other low back strengthening exercises that you can do to strengthen prevent the development of the mentioned ailment, the abovementioned ones are some of the easiest to perform and arguably the most effective. Also, bear in mind that some low back strengthening routines are not created equal and some can even strain your muscles and therefore aggravate pain in the process—these should not be performed—at all cost because they can do more harm than good. Remember, with the right approach, back pain can be kept at bay.