Strengthen core, reduce back pain?

KWake1

I know this has been posted about before, but I can't seem to find what I'm looking for when I search.
Wondering if anyone can help recommend some good core building exercises. Specifically one's that will help alleviate some of the stress on my back as I keep getting lower back pain.
I work full time, go to school part time, and parent my 3 year old the rest of the time. I sit at a desk all day for work, and at school. My posture is pretty bad (hunched over a computer all day isn't really good for it), and I know a lot of the pain could be resolved by strengthening my core muscles to relieve some of the stress on my back.
I've been to the doctor and there's no damage to my spine or anything like that. My pain is caused simply by never using my abs, and over using my back.
I'm looking for simple exercises I can do either at work or home with little to no equipment.
Any tips?

brandiuntz

The plank is one of the best ab exercises you can do. Look up videos on YouTube to see the form. With the plank, it's about holding the form for set periods of time (10 seconds, 20, etc). As you get stronger, you'll be able to hold the form longer. There's also the "Bicycle Maneuver", which will work them hard.

Also, while sitting at your desk at work, consciously pull in your abs while sitting. Make yourself sit up straight (adjust your chair as needed). That will go along way towards relieving your back.

star5785

The plank is one of the best ab exercises you can do. Look up videos on YouTube to see the form. With the plank, it's about holding the form for set periods of time (10 seconds, 20, etc). As you get stronger, you'll be able to hold the form longer.

This is exactly what came to my mind. If you want a cheap video, 30day Shred (Jillian Michaels) has a bunch of plank work.$10 at Walmart.

AddieOverhaul

Yoga, the plank, bridges/hip extensions. I would suggest getting a yoga for core strength video. As someone with some fairly major lower back issues, yoga has been amazing and reduced my pain significantly. Good luck!

Capt_Apollo

swap out your computer chair for an exercise ball

PikaKnight

Resistance/strength training. Compound lifts (if you have access to barbells or dumbbells), otherwise bodyweight exercises like planks, push ups, etc. I would suggest staying away from excessive crunches as they can aggravate/tweak the lower back.

Showcase_Brodown

If possible, I think deadlifts and squats would be appropriate. Deadlifts are great for posture and will get your back very strong. Both of those will also help with abs.

I know you were asking for things you could do at home without equipment, so for that I would second the planks suggestion. However, after you 're able to hold those for a while, you might need to find new ways to challenge yourself.

msf74

See here:

http://www.princeton.edu/uhs/pdfs/Lumbar.pdf

A consultation with a decent physiotherapist may be a good idea as well.

iggylove123

I observe at a physical therapy clinic and that's what the main complaint is! You want to really focus on strengthening your transverse abdominus. Do bridges, get on all fours and work on raising one leg straight back without arching your back. Also do upper body work like rows (focusing on squeezing together shoulder blades and keeping your shoulders down). Starting with those (and others you can find online) will help a lot if they're done once a day!

mustgetmuscles1

In addition to some of the core strength work that other have suggested you may want to start doing this mobility routine 2 or more times per week. Helped me out a lot.

Limber 11
http://youtu.be/FSSDLDhbacc

PikaKnight

In addition to some of the core strength work that other have suggested you may want to start doing this mobility routine 2 or more times per week. Helped me out a lot.

Limber 11
http://youtu.be/FSSDLDhbacc

I do this and Simple 6 as part of my warm up and cool down. They are great!!!

navyrigger46

I have a little experience with back pain, I recommend deadlifts, planks are also a decent core workout, but deadlifts are the bees knees, squats are good too.

Rigger

Chieflrg

I hope I am just stating the obvious buy work on your posture if that is what is causing the pain. You can do all the planks you want, but if your still slumping away, your not going to alleviate you pain.

dshalbert

All of advice is good. I'd add the superman move as well which strengthens the lower back. Yoga is really great for stretching out those lower back muscles. But as another poster said, posture is also key. Especially if you are sitting at a computer all day. My physical therapist gave this to me as a post physical therapy prescription:

1. Make sure your eyes are parallel with the midsection of your computer monitor. If you are hunching over a lap top, this is not good. Invest in something that you can place the monitor on to get it to the right height.

2. Make should that when you are sitting, your upper legs and lower legs make perfect a right angle so that your feet are flat on the floor. Thighs should be parallel with the floor.

3. Get a chair with good lumbar support.

If you make those adjustments in at you work station it will force you to sit upright and put less pressure on your back and shoulders. Good luck!

HKHAN1982

I have the same back problems and work from home full time. Ive tried planks but they cause me more back pain and I cant hold it for that long due to the pain. Could that be cuz of incorrect form? Been struggling with back pain for over 8 yrs and have found no good resolution. Tried physical therapy, chiropractors, massages, sleep number bed..etc etc. My doc also said strengthening core muscles is key. I also have extra 15 lbs to lose to get to my goal weight. I work out atleast 3 times a week..the desk job really does a number on me

cafeaulait7

I have the same back problems and work from home full time. Ive tried planks but they cause me more back pain and I cant hold it for that long due to the pain. Could that be cuz of incorrect form? Been struggling with back pain for over 8 yrs and have found no good resolution. Tried physical therapy, chiropractors, massages, sleep number bed..etc etc. My doc also said strengthening core muscles is key. I also have extra 15 lbs to lose to get to my goal weight. I work out atleast 3 times a week..the desk job really does a number on me

Start with these, then. Physical therapists use this one; it's yoga but MD-approved



http://www.yogaoutlet.com/guides/how-to-do-balancing-table-pose-in-yoga

abstrengthguide12

The first thing that you should understand is that just working the lower abs will not result in losing fat in that area. In order to lose fat in that area. You can also visit about best ab exercises http://abstrengthguide.net.

_db_

I have/had chronic lower back pain, but I noticed that it improved massively when I started walking on a daily basis. I noticed that the muscles on either side of my spine in the lower back, which I've since learned are called the multifidus, had become stronger. I presume this is because they were getting some actual use while walking, as opposed to just atrophying while I sit at a desk all day... Anyway, I've started doing some specific exercises to target these muscles.

http://www.youtube.com/watch?v=XBDz6YUz7xk

The condition of my back has improved massively. Maybe this will help you, too?

aerochic42

I found that getting up at least once an hour and moving around for like five minutes helps and try to get at least 15 minutes in a chunk if you can. If my posture really starts slipping i find sitting more towards the front of my chair helps ( although if I've been extra slouchy, I can't do it for too long before it starts hurting between my shoulder blades). Belly dancing has also helped both my posture and my back pain and core strength in general. You can easily find videos, you tube on basics, and if you have Comcast (yes I know they are evil) there are even some "classes" found in the On-demand. You have to do a lot and very intense to make difference for weight loss, but you can still see results for pain reduction and core strength even with carrying extra weight.

stt43

Strengthening your core will help a bit, but more beneficial will be exercises that strengthen your lower back (so that it can deal with the pressure easier) and strengthening your upper back/shoulders (so that you don't hunch forward, which is causing your lower back to round out to compensate, causing tension). Lots of stretching and mobility work will also help.

angieroo2

swap out your computer chair for an exercise ball

This really shouldn't be done all day.

OP, you would probably benefit from seeing a physiotherapist if you have pain. I'm finishing up going after 13 weeks (I had a spinal injury). I was given a lot of core exercises customized for my abilities which has significantly reduced pain.

jlahorn

I have chronic lower back pain and have gone through months of physical therapy over the years.

My best results in terms of making injuries more rare and easier to recover are from these things:
- getting up and moving for at least minutes every hour or so, whether at home or work.
- Zumba 4x per week (lots of core, lots of limbering)
- walking regularly
- hiking regularly
- Some of the stretches in this book: http://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0959774661/ref=sr_1_2?ie=UTF8&qid=1387376587&sr=8-2&keywords=treat+your+own+back
- office chair cushions like this: http://www.amazon.com/Kensington-Memory-Foam-Cushion-Black/dp/B001MS70GQ/ref=sr_1_2?ie=UTF8&qid=1387376943&sr=8-2&keywords=seat+pad

Some of the things that have been recommended that actually hurt me:
- yoga. Some poses feel great, others trigger muscle spasms that stop me from working out for days or weeks
- Anything like Bodypump, where there are lifts in the routine that stress the bad spots in my back and it's hard to work in a substitution on the fly.
- Freakin' chiropractors. Holy cow, what a bunch of quacks. I've tried 3. Two actively hurt me and one was just ineffectual.

Good luck.