Strong Abdominals Help Reduce Back Pain
Do You Need Strong Abdominal Muscles?
This just landed in my inbox — “No ab workout, no planks, pushups, or sit-ups.” Sounds good, doesn’t it? After all, most people dislike pushups and sit-ups. However, it seems that EVERYONE still wants a flat stomach!
How do you square this circle?
Let’s take a closer look at why strong abdominals are essential for wellness. Then you can decide if you want to include an abdominal workout into your exercise program.
Here’s why we all need strong abs
Healthy abdominals:
- Stabilize the pelvis
- Help protect one’s back
- Promote joint stability
- Support a flatter stomach
Holding your stomach in is not good for you
Many people focus on their desire to have a flat stomach just to look good. But, pulling your stomach in is not without consequences as it causes more pressure on the internal organs, which either get squeezed or need to actually shift from their natural position.
When the organs adjust their position, they either go down, putting pressure on the pelvic floor, possibly leading to incontinence issues, or they go up, restricting the diaphragm, thus reducing your ability to breathe.
Proper breathing is essential – – not only for life – – but for energy. Given the busy pace of our daily lives, we need all the energy we can muster. Less energy may help promote less mobility, triggering many other concerns.
Issues that can arise from holding in your stomach
One example is how the pelvis needs stability to help avoid sciatica pain, which starts in the mid-buttock and usually travels down the back of the leg. Approximately 10-40% of the population will experience this sciatica pain. When the pelvis and the spine are out of alignment, the result can be debilitating sciatica pain.
Even just holding your stomach in usually causes the spine to flatten. There are two natural curves in the spine to support the weight of your body. The curve in the back of your neck supports your head. The curve just above your hips supports your upper body. When the lower curve is flattened, the relationship to the hamstrings and quad muscles is altered. That change may start a series of other misalignments throughout the body.
Spine stability is necessary to protect the nerves that travel through the vertebrae. Additionally, proprioceptive impulses that coordinate movement and reflexes are sent through those nerves to the brain. The likelihood of herniated or slipped disks, putting at risk this vital area of the body, can be reduced by having a healthy spine.
There are other ways to strengthen the abdominal muscles. For example, the regular practices of both pilates and yoga provide movement that strengthens the abdominal muscles.
Following are some options to get started:
Option one (chair):
- Sit in a chair, engaging your abdominals as you lean back slightly without touching the chair back
- Lift your straight legs off the ground
- Start scissoring your legs
- Continue for 30-60 seconds
Option two (floor):
- Lay on your back with the left knee bent and foot flat on the floor
- Place your right hand under your head as a pillow
- Engage your abdominals as you lift the right leg one inch off the floor, holding for 30 seconds
- Then lift the leg another inch off the floor, holding for 30 seconds
- Lower the leg one inch for 30 seconds
- Finally, lower the leg to the ground
Remember to breathe throughout the exercise. Repeat on the other side.
Bottom Line: Strengthening your abdominals is an essential component of your overall wellness plan. Unless you love to do them, pushups and sit-ups are not required. Choose the preceding regimen instead. Then go for it!
If you’re interested in trying private virtual yoga or meditation or would like to know more information, send me a message or call (973) 476-8661
Are you tired of living with pain?
Are your activities and daily choices determined by your level of pain?
Are you ready to change your life for the better and gain back your physical freedom?
My unique and custom designed approach comes from years of training, education and experience. Together, we will get you back to living pain free and enjoying life.
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It’s never too late to try something new.
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