When your core is not conditioned, it causes loss of appropriate lumbar curve. And when everyday activities such as bending, slumping, lifting children, and standing puts pressure on already vulnerable back muscles, you become more prone to back injuries.
Unfortunately, core weakness is not uncommon - and low back pain is one of the most prevalent ailments associated with poor core conditioning. This is especially true when the deep abdominal muscles are weak.
The most common reasons for back pain include:
herniated discinjuriesmuscle strainssprainsmuscle spasmsfibromyalgiaosteoarthritissciaticabeing overweight
Anyone who's ever suffered from low back pain can vouch for the misery it causes. Back pain keeps you from enjoying life, and can result in costly doctor visits, and potentially dangerous pain reliving drugs. But there is good news; most back pain is due to postural alignment problems, and can be easily prevented with regular core conditioning exercises.
In addition to core training exercise, you should also work to improve your posture. This ensures that your weight is evenly distributed throughout the body, and that your muscles are being used efficiently to prevent excess pressure on the spine, and supporting ligaments.
Proper Sitting Posture:
Sit with your back straight, shoulders back, and your bum touching the back of the chair.Distribute your body weight evenly on both hips.Keep your knees and hips even.Keep your feet flat on the floor.Stand up every 30 minutes to stretch your back.
Proper Standing Posture
Keep your spine straight, your chin up, and your head centered above the shoulders.Keep the knees slightly bent, and your feet slightly shoulder with apart.Move around periodically to avoid standing still too long.
Proper Lifting Posture:
Stand close to the object with your feet wide apart.Tighten your abdominal muscles.Keep your back straight, and bend at the knees.Squat down to pick up the object (never bend at the waist).Hold the object close to your body, and lift with your leg muscles.Never lift heavy objects higher than waist length.If the object is too heavy, find someone to help.
You Can Easy Fire Up Your Core Without Moving a Muscle
Your core isn't like other muscles in your body. While most of your muscles create movement, your core muscles resist it. They are designed to maintain stability and protect your spine when you bend and twist.
Slouching Sabotages Your Six Pack
One of the benefits of strengthening your core is that it helps improve your posture. However, if you don't make an effort to maintain proper posture when you're not in the gym, you'll kill your chances of getting the killer six pack you want. To maximize your core training, keep your back straight and maintain good posture throughout the day.
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