Is your ab workout hurting your back?

Don't over-emphasize abdominal strengthening

Who doesn’t want a ripped set of abs?? A six-pack? I know I would! But sometimes we can do too much of a good thing though and it is common practice for many gym-goers to spend a great deal more time performing abdominals versus back strengthening exercises. “I do abs every day and back once a week” is what many say about their abdominal and back routines. The problem with this approach is that most people sit for prolonged periods daily (i.e. car, office chair, computer, in front of the TV) where our bodies have already developed muscular imbalances and over-emphasizing the abs can create a greater imbalance that can often lead to lower back pain!

The Ideal Program

The ideal core strengthening program to get a smaller waist size and prevent back pain is one that is balanced with equal attention paid to flexion, extension, lateral flexion and rotational exercises

A Balanced Approach

Do each of these routines one day per week as part of your normal workout:

Day 1: Abdominal Crunches and Back Extensions – do these on the floor or with a stability ball.

Day 2: Prone Plank and Ball Bridges – alternate between each for best results.

Day 3: Side Plank and Standing Medicine Ball Twists – watch your spinal alignment on these.

Do you really want that six pack?

Do the above program along with regular cardiovascular training and healthy eating to get your body fat into a healthy range and you should be able to see that six-pack soon enough!

If you have any questions or pain with any of these exercises, contact a physical therapist for additional information or assistance.

Please visit our website for information on our unique back pain relief products that have been designed and tested by a physical therapist and orthopedic clinical specialist.

What can your dog teach you about treating back pain?

What is the first thing that cats, dogs and small children do after they wake from sleeping??
They stretch! They take their time too, slowly stretching and arching their backs, straightening and then bending their legs etc, to get their bodies ready for the day. It is instinctive, they don't think, they just do it because it feels good and it is good for them.
What do adult humans do on the other hand?? We hit the snooze button three times before getting straight up out of bed and half-hobble into the shower. It takes some people a few minutes to loosen up, but in my experience, for many, it can take 15-60 minutes to feel normal again after waking up.
The solution: stretch before getting out of bed. While lying on your back, pull your shoulder blades back and arch your back – this one usually feels good while yawning, then gently pull one knee at a time up toward your chest. This should only take a minute or two but it is a great way to start the day!
These stretches should feel good and never painful. Contact your doctor or a physical therapist, if they are painful at all, or if you have any questions.

Please visit our website for information on unique back pain relief products that have been designed and tested by a physical therapist and orthopedic clinical specialist.