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Core Exercises to Strengthen Your Back

Did you know that a weak core is often a cause of back pain and problems? Your abdominal muscles are actually the front anchor of your spine, and when they’re weak, the muscles in your back have to work extra hard to provide the support it needs to function and stay in proper alignment. As you can guess, when muscles work overtime, injury can happen!

Do you work out your core muscles? If not, here are a few easy ideas to add to your exercise routine.

1. Side bridge. While laying on your side, prop yourself up onto your forearm (which should be kept directly below your shoulder. Your top foot should rest on the ground in front of your bottom foot. While maintaining the natural curve of your spine, lift your hips off the ground and hold the pose for 10 seconds. Repeat a few times on each side.

2. Reach and kick. Place your hands and knees on the floor as if you were in a table top position. Your knees should be directly under your hips, and your hands under your shoulders. Kick one leg back in a straight position, and with the opposite arm, reach forward. Squeeze your shoulders. Retract your limbs slowly and repeat evenly on both sides.

3. Superman. While lying face down on your stomach, reach your arms out in front of you and lift. At the same time, lift your legs up. Hold the pose for a few seconds and repeat.

Looking for Another Back Boost?

We’re here when you need us. We regularly work with patients to devise custom care plans that include adjustments, focused exercises and stretching to help their spine work optimally. Schedule a visit with us today to get started.

1 Join the Conversation

  1. Marjorie Kelly says
    Sep 22, 2021 at 4:08 PM

    Hi ...thanks for sending these blogs monthly. I share them with my two sisters who live in Montreal. I had to laugh at today's strengthen my core. If I were to attempt #1 the Side Bridge and or #2 Reach and Kick, I would land flat on my face and then be able to do #3 Superman, where you have to lie face down on your stomach, etc. etc. LOL thanks everyone at McCue Chiropractic

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