Bulletproofing Your Core With Only 3 Exercises

Something we commonly come across is lower back pain. Not just lower back pain, but commonly re-occurring lower back pain, often sighted as the sufferer declares they have a "weak back". We believe it is not a weak back, more an overworked back, overworked because other muscles are slacking and not pulling their weight.

Today we are going to be looking at some core work you can do to bulletproof your back. First things first, complete rest is very rarely going to fix you long term, you are not treating the issue, you are simply avoiding something that triggers the issue.

You stop doing something, you stop feeling any pain or discomfort, you go back to doing it when you are 'recovered' and the same problems come back, and it is a never ending cycle of misery.

What you want to be doing is strengthening and addressing why the pain is occurring in the first place. Ever heard the phrase motion is lotion?

Today we will:

- give you 3 exercises

- show you how to do them

- provide sets/reps suggestions

- provide you with some simple coaching notes

Before we go any further, we do have to stress that you seek a qualified professionals advice before implementing anything this post may share with you, it is for educational purposes only! We look to inform not instruct.

The Big #3 You Should Be Doing For Your Core Stability!

#1) The Curl Up

(Video from Northern Nevada Chiropractic)

- 3 sets - 5 Reps, 3 Reps, 1 Rep per side with 8-10s holds with 20-30s rest between sets

Step 1: Lie on your back with one knee bent and the other straight. If you currently have pain that radiates down one leg, flatten that leg out against the ground. Place your hands under your low back (this will ensure your spine remains in a neutral slightly arched position during the next step).

Step 2: Pick your head off the ground only a few inches and hold that position for 10 seconds. If you’re resting your head on a pillow, imagine it as a scale and lift your head off of it only enough to make it read “zero” on the dial or screen.

The goal is to perform this curl-up without any movement in the low back! If you raise your head and shoulders too high (like a traditional curl-up or crunch) your low back will round and excessive forces will be transferred to the spine that could increase your symptoms.

Step 3: After a 10 second hold, relax your head back down to the resting position.

You can progress this exercise and increase the difficulty by bracing your abs before moving you head or raise your elbows from the ground to decrease your base of stability.

#2) The Side Plank

(Video from Northern Nevada Chiropractic)

- 3 sets - 4 Reps, 3 Reps, 2 Reps per side with 8-10s holds with 20-30s rest between sets

Step 1: Lie on your side with your legs bent and upper body supported through your elbow. Place your free hand on your opposite shoulder.

Step 2: Raise your hips so that only your knee and arm support your body weight.

Step 3: Hold this position for 10 seconds before returning back down. Perform the same descending pyramid rep-scheme for each side.

There are a number of fun progressions you can do with this exercise. You can start by moving your hand placement from your opposite shoulder to the top of your hips or even move to a full side plank (body weight supported by your feet and elbow).

Perform the full side plank with one foot directly in front of the other, because you can also take it one step further and incorporate a rolling pattern (where you would tilt or rotate your body towards the ground and back towards the ceiling) if the side plank alone is easy. Make sure to keep your shoulders, torso and upper leg in a direct line during this roll to keep the low back safe.

If you are unable to accomplish even the modified side plank (bridging from the knees) due to shoulder or arm pain, you can perform a side lying leg lift. Start by lying on your side, brace your core muscles appropriately and raise both legs off the floor together a few inches. Hold them for 8-10 seconds before relaxing down.

#3) The Bird Dog

(Video from Northern Nevada Chiropractic)

- 3 sets - 8 Reps, 6 Reps, 4 Reps with 8-10s holds with 20-30s rest between sets

Step 1: Assume an ‘All 4’s’ position (quadruped) with your back in a neutral alignment. Remember a ‘neutral’ position is a very slight arch and not completely flat.

Step 2: Without allowing any movement to occur at the low back, kick one of your legs backwards while simultaneously raising the opposite side arm until both extremities are fully straightened.

A helpful cue to make sure the leg movement doesn’t create an over-arching of your back is to think about kicking the heel of your foot straight back. Making a fist and contracting your arm muscles as you hold it in the extended position can also increase muscle activity of the core (especially of the erector spinae muscles).

If you are unable to perform the arm and leg movement together without pain or it is too difficult without losing balance, try the modified version with only leg movement.

Step 3: Hold each extended pose for 10 seconds before returning back to the starting All 4’s position. You can also ‘sweep’ your arm and leg back underneath your body in between each repetition.

Don’t let your back round during this motion but instead maintain the neutral spine position and allow the motion to only occur from the hips and shoulders! Again, perform the same descending rep-scheme as the previous two exercises.

You can progress this exercise by drawing a square with your outstretched hand alone or your hand and opposite foot together.