4 Ways to Strengthen your Back

Building Core Muscles Helps Protect you from Back Injury…
The Chiropractic team at Gorey Family Chiropractic are not only concerned with treatment, we also incorporate the benefits of exercise and rehabilitation in combination with treatment to return the spine to a strong stable condition preventing future episodes of back pain. So how can we do this?

Our back muscles are involved in every move we make. The spinal system includes muscles along with the bones, discs, joints and ligaments in the trunk and abdominal area, together known as the core. This complex system helps our bodies twist, turn, bend, extend and bear stress from everyday activities.
Weakness, imbalance or tightness in the muscles that support the spine creates imbalance and can lead to abnormal posture, muscle fatigue and back pain.
The following exercises suitable for all levels help build core muscles to protect the spine and help prevent back pain. There are a number of different ways to strengthen your core. The exercises you choose will depend on whether you have had back problems before, and your age. Be sure to discuss any exercise program with one of our Gorey Family Chiropractic team if you are unsure or if you are in pain at the moment.

1. Pool exercises (easy)

Pool walking is a low-impact way to build core muscles. As you move, the core works against the force of the water. This is gentle on extremities such as knees, hips, ankles and feet.

2. Exercise ball (medium/difficult)

Exercise videos or specific instruction from one of the Gorey Family Chiropractic team will help you understand how to use an exercise ball appropriately. These exercises are deceptively simple and with practice, you can increase the intensity gradually to great effect.

3. Floor exercises (medium/difficult)

A popular core booster is the side plank. Lie on your right side with your right hand on the ground. (Beginners should use the elbow.) Lift yourself up to form a plank, with your right arm straight and left arm at your side. Hold the position, then repeat. Be sure to keep the body in a straight line while tightening the abdominals and gluts.

4. Mind-body workouts (easy to difficult)

Disciplines such as tai chi, Yoga and Pilates help target core muscles. Sign up for a class or rent a DVD exercise program to try at home.  Tai chi is low impact and ideal for people with a history of musculoskeletal problems. Choose “relaxation” yoga for lower impact. Pilates is centered around building core strength and improving posture.
No matter what you do, the key is to find an activity appropriate for your body — one that you enjoy and will stick with so you can continue to build a strong, healthy back. Good Luck and message us if you have any questions 😉

info@chiropractor.ie or alternatively call 053 94 83338

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