It’s common knowledge amongst many of those that have lower back issues that maintaining core strength is of vital importance. The majority people that perform core exercises spend too much time doing abdominal and oblique exercises that have been around for years which often involve lying on the back. These exercises don’t usually provide enough of a balance challenge and may lack the involvement of the body as a whole. This will reduce their effect on core strength. Its worth noting that some core exercises can even make back problems worse especially if back technique is adopted or a person cannot see their positioning. I therefore recommend that you exercise in front of a mirror if you train alone, or get someone else to watch you. Another risk is that some core exercises can contribute to neck and head pain.
With this in mind I’m going to show you an exercise that may help you improve the functional strength of your lower core muscles resulting in better physical performance in of the repetitive movements of each day. Strengthening core muscles using the right exercises can also help keep you stronger in those postures you may at times be subconsciously adopting.
Start on your hands and knees with the wrists in line with the shoulders and knees in line with the hips. Draw your abdominal muscles up towards your spine and slightly tilt the pelvis as you do so. Maintain this contraction and then raise one arm straight ahead until horizontal to the floor. Now raise the opposite leg off the floor until the knee is straight and leg is horizontal to the floor. Squeeze the glute of the raised leg but make sure your abdominal muscles are still contracted up towards your spine and the pelvis is slightly tilted so there is no arching in the lumbar spine. Hold the muscles in this position, maintaining the tension building up to 50 seconds on each side. Once you can successfully do this without losing the correct positioning of your lower back on each side get in touch for the progression position!