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3 Exercises for Core Strength


Taking time to strengthen and tone your back muscles can remove your dependence on pain medication and prevent future back problems. The muscles and bones in your back work together to give your back the perfect flex and structure. Strong supporting muscles can take the strain of your body weight off your spine and reduce or eliminates back pain.

Proper stretching and strengthening of your muscles can help your spine stay aligned better between adjustments. Your back muscles are responsible for distributing the weight of your body evenly so no bones or muscles carry more weight than they can handle. When muscle groups are too weak, other muscles and bones begin to compensate and can be quickly overwhelmed. has a really great visual that explains the way the muscles work together with the spine to prevent pain and misalignment.

Taking care of your back doesn’t have to be a big commitment. You should integrate 10 minutes of back and core strengthening exercises into your normal exercise routine daily. Here are some simple exercises that require no equipment and are easy for beginners.

The Bridge

  1. Lay flat on your back with your feet on the floor, arms on the floor beside you and your knees shoulder width apart and bent.
  2. Slowly, with control, lift your hips off the floor while keeping your shoulders flat on the ground as you inhale.
  3. When your body is a straight line from shoulders to knees, hold that position for about 5 seconds, breathing deeply.
  4. Slowly, with control, lower your hips to the floor again without moving your shoulders as you exhale.
  5. Repeat for 3 sets of 10 reps.

Leg Crossover Stretch

  1. Lay flat on your back with your feet on the floor, arms stretched out in a T, and your knees shoulder width apart and bent. Throughout the exercise, press your shoulders flat to the floor and keep your abdominal muscles engaged to support your spine.
  2. Lift your left ankle, bend and turn your leg to rest it on your right knee.
  3. Slowly lower your left ankle and right knee to the floor on your right, turning your head to the left as you do so.
  4. Hold the position for 15-30 seconds, breathing deeply.
  5. Return your left ankle and right knee to the upright position.
  6. Switch sides: use your right ankle and left knee, stretching towards the left.
  7. Repeat for 3 sets of 10 reps.

The Forearm Plank

  1. Starting facedown with your legs closed and extended straight behind you, prop yourself up on your toes and your elbows with your forearm flat against the floor. If it helps, you can clasp your hands together.
  2. Focus on tightening your core muscles and keeping your body in a straight line from your head to your feet.
  3. Hold this position for 60 seconds, or as long as you can. If you struggle to hold it for a minute at first, work your way up in 10 second increments.
  4. If you struggle to do the plank at first, begin by placing your knees on the ground instead of your feet until you build up enough back strength to straighten your legs.

These are just a few of many simple stretches and exercises that can help keep your back muscles toned and prevent pain and injury. Take a little time every day to prevent costly medical bills and debilitating pain.

As a chiropractor in San Jose, our whole mission is to give you the tools to become a better version of yourself. If any pains or aches are bothering you, please make sure you reach out to us!

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