Suffering from back pain? Lessen the strain with these core strengthening exercises

June 10, 6:45 PMPhiladelphia Triathlon ExaminerJohn M. Forberger

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Like many people and even more professional athletes, you probably suffer from some sort of back pain. The number one reason for this is a weak core.

Do you sleep on too many pillows? How is your posture at your work desk? Could you sit more upright when you drive? Are you slumping over when you walk?

All of these daily actions, including injuries of course, have a big role in how your back feels each and every day. Slouching when you walk puts pressure on your back, sorry to tell you your mother was right. If you don't stretch or strengthen your back, your problems will continue. Simply, your core muscles allow your body to stand up and move as they contract and stabilize your spine. Unbalanced and weak muscles are the main root cause for lower back pain.

Back Pain Reduced When Core Is Strengthened
The core muscles stabilize the spine, pelvis, shoulders and provide a solid foundation for movement in the extremities. Your core controls balance, power, and overall strength. Core training is more than just doing sit-ups and building up your abs.

Below please find a few tips to relieve that nagging stress. Please follow your doctor's orders if you suffer from severe back pain or weak discs. These exercises should only be performed after an injury has healed or a doctor’s approval.  

   Light Squats - You already know they are excellent for building supreme leg strength, did you also know they build up the muscles around your lower spine and core?

   Abdominal Crunch - The best way to release back pain is to strengthen and firm up your abdominals.

   Stability Balls - Every home should have one of these. Abs, back and chest exercises can all be performed.

   Freestyle Swimming - The foremost way to develop any muscle in the human body is by swimming. It keeps your muscles elastic and provides 12 times the resistance of nearly any land exercise.

Start off gently with these exercises to build a more solid core. Protect your back and always remember to stretch it out post-workout. Find a knowledgable trainer at your local gym who will show you some excellent stretching techniques.

P.S. - Your significant other will likely thank you for firming up those lovehandles while you strengthen your core.