3 Core Exercises to Strengthen the Lower Back
There is a lot of talk about core strength and endurance being very important for lower back health. This is very true, but what exercises are best for doing this? Here is the “McGill Big Three” to help start building strength and endurance for the core in a 360 degree maner.
1) Bird Dog: Strengthens back portion of the core
Start on your hands and knees with the wrists centered under the armpits and the knees under the hips. Then tighten your abdominal muscles as if you were going to be hit in the stomach. Keep this tension throughout the movement, now bring the right arm straight out in front and the left leg straight back. Hold for a few seconds and return to the start position. Repeat with the opposite arm and leg. Make sure the back does not twist. Think of holding a bowl of hot soup on your back. Perform 8-12 reps per arm/leg, and repeat this 3-4 times or until form fails.
2) Curl Up: Strengthens front portion of the core
Start off laying on your back with your hands on your stomach or under the small of the back. Next bend one knee so the foot is flat on the floor and the other leg straight out in front. After tightening the core like the last exercise, bring your chest straight to the ceiling. The goal is to lift up just enough so the bottom of the shoulder blades come off the floor. Hold for a few seconds and repeat. Perform 3-4 sets of 8-12 reps or until form fails
3) Side Plank: Strengthens side portion of the core
Laying on your side, place your elbow under the armpit with the palm in contact with the floor. The knees and hips should be bent to about 45 degrees stacked on top of each other. For stronger individuals keep the knees straight with one foot behind the other heal. Next push the elbow into the floor lifting the torso/pelvis up and forward. The top ear, shoulder, hip and knee should make a straight line. Hold this for 10-15 seconds with the core tight like the other exercises. Perform 6 sets on each side.
There should be no pain with any of these exercises, if you have questions or pain please give us a call at 914-346-5200 to schedule an appointment. We look forward to your next visit in our office!