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What Exercises Can I Do To Strengthen My Core and Support My Lower Back?

Do you live a  pretty sedentary life? Are you failing to exercise enough?

It’s very important to have core strength to support the lower back, the spine and the nervous system.

In the video below I’m going to go through a couple of key exercises that you can do on a regular basis at home to strengthen your core.

At Home Core Strength Exercises

The Plank

The plank is a great exercise because you’re working the entire core: the front, the sides, the back, and the legs there as well. It’s called a plank because you keep your body straight like a board.

Standard Plank

You go down to your elbows with your legs out, and your body should be flat. You want to make sure that you’re not dipping your low back down or getting your butt way up in the air. You want to be flat and you want to hold that position as long as possible.

Modified Plank

Not everyone can do a standard plank. If the position is painful, you can also do them on your knees with the same concept, holding it for as long as possible.

The Cat/Camel exercise

If you’re familiar with yoga you’ve probably done the cat/camel before. This is great for getting motion into the lower back.

Get on all fours and you arch your back up like a cat and then down like a camel. You do that a few times to work the discs of the lower back.

Bird Dog

The bird dog is also great because it’s a dynamic exercise. It means that you’re training one side compared to the next. It really helps with balance too if you’re having issues with balance or coordination.

Get on your hands and knees. Now raise one leg and the opposite arm at the same time. Lower them and then repeat on the other side. Hold each position for several seconds.

As you get more advanced you can move your arm and leg side to side and make it a little more difficult. The side movement is much more challenging.


Have Questions on The Benefits of Chiropractic Care?

In today’s video I provided  a couple of exercises that you can do to start strengthening the core, creating more mobility in the core, and also creating more balance and coordination within your body.

Come check out more of our videos for content on natural health solutions including how to strengthen and stabilize the body and keep you healthy naturally through the entire year.

Contact us today if  you need specific exercise recommendations for your health concern.

Have you had the opportunity to join us at one of our community education events yet? During the community education events, Dr. Tim sifts through all of the knowledge out there to bring you key information about how to get healthy and stay that way and shares answers to frequently asked questions on chiropractic care and healthy eating. Enjoy the clips of previous events here.