Five Ways a Strong Core Can Help Prevent Back Pain
Feel Better This Summer With These PT-Approved Tips
Between travel, beach days, sporting events, and more, summer is a season of movement. Unfortunately, if you struggle with back pain, all that summer fun might start to become too uncomfortable to really enjoy. Fortunately, there’s an underappreciated way to manage or even prevent back pain: give your core a little TLC! Not sure how to get started? The Pelham team is here to help.
Why Core Strength Matters for Back Health
Your core is more than just your abs. It actually includes several muscles that wrap around your torso, including the pelvis, hips, sides, and lower back. Together, these muscles stabilize your spine and support healthy posture and movement.
When your core is weak, your spine is forced to absorb more stress during movement. Over time, this additional strain can lead to pain and stiffness, particularly in the lower back. A strong, balanced core helps prevent these issues, protecting your spine during everyday movements and summer-specific activities like carrying luggage, sitting for long car rides, or playing beach volleyball.
The good news? Strengthening your core is easier than you might think, and it definitely doesn’t involve hours in the gym! Here are five suggestions from our PTs to build a healthy core.
Patient Success Story
“I came in for a herniated disc & fissure in my lower back. The PT regimen I followed was challenging & helpful to get me back to full duty. So grateful for all the help over the three months we worked on my injury. The young ladies at the front desk were very polite, understanding, & flexible with scheduling which was just perfect for my light duty schedule. The PT staff was so friendly & considerate of my injury & very proficient in their abilities. Highly recommend for any MOS who work in the Bronx, the Rock, or live up north.”
– T.P.
Prevent and Manage Back Pain With These Core-Focused Tips
- Try Simple Core-Strengthening Exercises: Start small. Consistency is more important than intensity, especially if you already have back pain. Also, check with one of our physical therapists before trying any new exercises! You may notice we didn’t include crunches or sit-ups here. That’s because those exercises can cause issues if done incorrectly.
- Dead Bug: Lie on your back with your arms raised and your legs up so your knees are bent at 90 degrees. Tighten your abdominal muscles. Lower your right arm and left leg toward the floor without letting your back arch. Return to the start, then switch sides.
- Bird-Dog: While on all fours, extend one arm and the opposite leg at the same time while keeping your back flat.
- Bridges: Lie on your back, with your knees bent and your feet flat on the floor. Slowly peel your hips off the floor by tightening your glutes and core.
- Build Movement Into Travel Plans: Whether you’re flying or taking a road trip, prolonged sitting can tighten the muscles in the lower back. Use these tips to stay ahead of the problem:
- If you’re taking a road trip, plan out rest stops every hour. Walk around for at least 3-5 minutes.
- If you’re flying, get some movement while waiting at the airport. Try to get up and walk down the aisle at least once during the flight.
- Protect Your Spine During Outdoor Activities: Yard work, swimming, and hiking all place extra demands on your back. Protect your spine with these tips:
- Keep your core engaged during activities, especially if they’re more strenuous. This does not mean tightening your core all the time. Instead, be mindful of your core muscles and brace while exerting as you perform movement.
- When lifting heavy objects, such as luggage or bags of mulch, bend at the hips and knees, not the waist.
- Regularly change positions. Don’t remain hunched or twisted for too long.
- Incorporate Breathing Techniques Into Exercise: Many people don’t realize that proper breathing can support spinal health. Deep abdominal breathing, also called diaphragmatic breathing, helps activate key core muscles. Here’s how to do it:
- Place one hand on your chest and one on your belly.
- Inhale deeply through your nose so your belly rises (not your chest).
- Exhale slowly and tighten your abs slightly at the end of each breath.
- Practice during walking or while doing exercises to improve core coordination.
- Get Some Help from a Physical Therapist: If you’re really struggling with back pain or a weak core, you don’t have to manage it on your own! Our team of physical therapists will work with you to develop a personalized treatment plan tailored to your unique needs, pulling from hands-on techniques, targeted exercises, postural corrections, and more.
Meet Our Team
Don’t Let Core Weakness Ruin Your Summer
Your core is your body’s foundation; strengthening it will help you move and feel better all summer. If you’re not sure where to start, schedule an appointment with the Pelham team today. We’ll help you take the next step toward real relief.
Recipe of the Month: Egg Roll in a Bowl
Ingredients:
- 1 lb ground turkey or chicken
- ¼ cup yellow onion, chopped
- 3 cloves garlic, minced
- 2 teaspoons fresh ginger, grated or minced
- 1 12-14 oz package coleslaw mix
- ¼ cup low-sodium soy sauce, tamari or coconut aminos
- 2 teaspoons toasted sesame oil
- 1-2 teaspoons sriracha or sambal oelek
- 2 green onions, sliced
- sriracha, for serving (optional)
- sesame seeds and chopped cilantro, for garnish
- cooked cauliflower rice, for serving (optional)
Instructions:
- Heat a large skillet over medium-high heat. Add ground meat and cook until no longer pink, about 5-6 minutes. While cooking, break meat into smaller pieces using a wooden spoon or spatula and season liberally with salt and pepper.
- Add onion, garlic, ginger, coleslaw mix, soy sauce, sesame oil and sriracha to the skillet. Cook for another 5 minutes or so, until cabbage is tender. Taste and add more soy sauce or sriracha, if needed.
- Portion mixture into bowls and top with green onions, sesame seeds and cilantro. Serve with additional soy sauce, sriracha or chili crisp, if desired.
