In order to lessen the risk of back paid due to injury; it may help to strengthen the core muscles of the body to better stabilize and support the spine. This can be achieved through exercise which will strengthen the muscles, make them more flexible, and correct the muscle imbalance.
The core muscles include every muscle between the shoulders and the hips.
Back pain can result as an imbalance among these muscles for example if the front of your thigh is stronger than the back of your thigh it causes pull toward the front of your spine.
There are exercises you can do to help balance and strengthen your core muscles and we will take a look at a few of them below.
Deep breathing
This works the diaphragm which is a muscle that can help to support your spinal column and helps the lower back when you walk or run. Practice deep breathing through your diaphragm to utilize this important muscle. As a check, when you breathe in, your stomach should go out instead of your shoulders going up if you are utilizing diaphragmatic breathing.
Tummy tuck
Lie face down on the floor and squeeze your glutes to draw your abdominal muscles away from the floor. The motion should be to stretch your tailbone to your heels and not contracting your thighs. Do 15 repetitions of the tummy tuck and alternate it with the bridge.
The bridge
Put your feet up on a bench or flat on the floor and scoop your pelvis upward keeping your rib cage low. The muscle contractions should focus on the hamstrings and glutes and this exercise should be alternated with the tummy tuck above.
Hi, I'm your chiropractor, and your back called me the other day complaining about all those household chores you are doing. I know you wish I could tell you just to hire a housekeeper and bill it to your insurance company, but I guess it won't work that way. Instead I have some helpful tips for ways to work around the house and protect your back.
At the counter: Washing dishes, chopping vegetables, even brushing your teeth-- all hazardous! Scared? It's just the counter height, it is likely not the perfect fit for your body. It should be belt level. Bend your elbows and shrug, it should reach the bottom. So either re-do your kitchen, buy some platform shoes, OR you can relieve some of that pressure by raising one leg. Not like a dog, but propped up, knee bent, on a stool. Or open a cabinet door and use the ledge to prop your leg.
Vacuuming: The upright vacuum, it's the enemy to your back. Most people push and pull violently. This rotates your spine with your arm outstretched. This position exposes you lower back to an acute flareup. Instead focus on your arms doing the moving, and your back NOT twisting. Slow down if you have to.
The Tub: Ouch, it hurts just thinking about you leaning over all bent in half, reaching and reaching inside. Instead, just get inside the tub and squat or stand.
Ceiling work: When painting or cleaning a ceiling fan, you are reaching above your head with your arms outstretched. This arches your back causing increased pressure. Use a tall enough ladder to minimize arm raising and stretching and arching.
Laundry day: Carrying laundry down a flight of stairs to the basement or laundry room is surprisingly dangerous. Many many people trip and fall because they can't see their feet. Not to mention -- again the outstretched arms-- reaching around the basket straining. Toss the clothes in a laundry bag and roll it down the stairs, the kids will even help. You can climb back upstairs with the basket if you like, falling up hurts less than falling down.
Lifting: I KNOW you know not to bend over. But contrary to popular belief, bending both knees, the squat. This moves your center of gravity to the front, leaves you out of balance, and stretching out the arms again to strain your back. Instead, a good chiropractor will tell you to kneel on one knee with the other one bent, and then raise yourself and your load up.
Just a few adjustments to avoid those chiropractic adjustments.
Both Stephen Madsen & Dr. David Fishkin, Dc, Mph are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Stephen Madsen has sinced written about articles on various topics from Fitness, Health and Get Ex Back. Stephen Madsen is a staff writer at and is an occasional contributor to several other websites, including. Stephen Madsen's top article generates over 4400 views. to your Favourites.
Dr. David Fishkin, Dc, Mph has sinced written about articles on various topics from Health, Get Ex Back and Health. Dr. David Fishkin, DC, MPH, well respected among . His office, Center for Low Back Pain, is known for their modern techniques in. Dr. David Fishkin, Dc, Mph's top article generates over 33100 views. to your Favourites.