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April 23, 2018

How To Fix Low Back Pain In One Day, Part 2: Strengthen Your Core

The next likely culprit causing your lower back pain is possibly your lack of core strength. Now don’t get confused thinking that you need a six pack to have a strong core, a strong core is all about internal stability, not outward aesthetics. If you ever get the chance to see Olympic weightlifters you can notice that they don’t all have flat stomachs or abs, but they have some of the strongest cores on earth and that is why they are able to lift such heavy weights.
The reason why a weak core contributes to lower back pain is because it’s a chink in the armor, it’s the weak link in your body. Think of a 100 story skyscraper building that has weak construction around the 50-60th floors, think of all the stress that those floors are taking to try and stabilize all of the weight of the floors above them. Your core (midline) works the same way.
For a more in-depth explanation here’s the facts from physiowinnipeg.com:
“Weak abdominal muscles can cause lower back pain by encouraging a forward-leaning posture and less stability when doing spinal motions. Since abdominals work in conjunction with back muscles when bending, straightening or lifting, you could be more prone to back pain with a weak core.”
The way to fix this is simply by strengthening your core.
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HOW TO STRENGTHEN YOUR CORE

This is also a fairly easy fix, to strengthen your core you just need to do core workouts (which I have included many of below).To strengthen the core of my clients I have them do a core workout 4-5 times a week, and within the first week they were already saying how they’re bragging to their coworkers about their lack of back pain.
Below are some of the core workouts I give them throughout the week. No equipment is required, just your body. Each core workout is to be completed as quickly as possible, which means it’s ok to rest a couple seconds when it starts to burn, but try to keep the rest minimal. Each workout takes only 15-20 minutes.
If you’re not familiar with the movements YouTube is a great place to find them.
2 Rounds of:
30 flutter kicks
30 hollow rocks
30 twisting toe touches
30 tuck ups
30 v-ups
 
3 rounds of:
:30 hollow hold
:30 right side plank hold
:30 left side plank hold
:30 front plank hold
 
5 rounds of:
20 v-ups
20 hollow rocks
20 tuck ups
20 bicycle crunches
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5 rounds of:
:30 hollow hold
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3 rounds of:
50 Russian twists
50 heel taps
50 bicycle crunches
 
I suggest doing one of these workouts a day 5x a week after you finish your foam rolling. Do your foam rolling after these workouts as well.

Check back in a couple days for Part 3 of this series where we look at lack of mobility in your lats & spine.

If you found value from this post, like Heatonminded on Facebook

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