Beyond crunches; proven exercises to develop a strong core and reduce the likelihood of lower back pain.
I have worked with many patients who had 6 pack abs and were thinking that this was the most important part of a functioning core. Develop a strong core by understanding what the core is and does. One patient’s knee problems were caused by his regimen of 300 situps per day which shortened the fascia resulting in chronic knee pain, making it difficult to run.
Our patients understand that the core and the deep core require maintenance, especially if you sit at a desk all day. While we do suggest situps on the roman chair in our offices, patients are also given a regimen of things they can do to retrain and strengthen the core to avoid lower back pain, foot pain, plantar fasciitis, and even knee and shoulder issues. Few of these exercises concentrate on the abdominals
Most people do not realize that the core is where we transfer forces from the ground up when walking. One foot forward, the opposite side back. When symmetrical and well-toned, our legs are less likely to tighten resulting in more power and flexibility. If the core is functioning asymmetrically, this is often where problems begin and often it starts from the feet up.
The NY Times offered an article with some great videos that you can easily follow to strengthen and tone the core muscles. Check the article below
For a Stable, Strong Core, Forget About Crunches
If the goal of your workout is to walk away with a chiseled six-pack, you’re missing the point.
By Jenny Marder Feb. 8, 2023
To perform well at virtually any sport, you need a strong core. This is a no-brainer for rowing, golf and dancing, but it’s also true for less obvious activities: Your core gives you the stability you need to play darts, for example, and the power you need to play Ping-Pong.
A stronger core makes everyday life easier, too, resulting in fewer injuries, better posture and balance and less back pain.
Yet fitness experts say most people get core training wrong. In fact, the core may be the most misunderstood muscle group in the body — and core exercises are often the most dreaded part of a workout, what with the endless situps and planks.
“Breaking this stigma of thinking that you have to do 100 crunches and that’s going to make back pain go away and get the core strong, that’s the misconception,” said Jon Hernandez, a physical therapist and associate athletic trainer for the Los Angeles Rams