Recovering From Back Surgery

Core exercises are very important to those suffering from lower back pain. When your core muscles are weak they cannot support your spine properly.

Your core muscles consist of your oblique, abdominal, lower back and gluteus muscles. Working these muscles helps to develop a strong and limber trunk that can support the spine in the best possible way.

There are many different ways to go about strengthening your core muscles and many people find it easier to seek the help of a professional trainer. The trainer can then help create a workout that is geared towards your fitness level and any injuries you are recovering from.

What you are looking for in a core strengthening program is one that can be tailored to your lifestyle. If it is not something you can do daily and find enjoyment while doing it, it may be of no help to you. And while people lead a very busy life these days many of these core exercises can be done in 30 to 60 minutes per day. Ideally you should be aiming to work your core muscles at least 3-6 times per week.

For optimal results you will want to include healthy eating, weight lose and core training exercises to combat any lower back pain you may be feeling.

NOTE: Please remember before starting any sort of exercise program due to lower back pain it is advised that you consult with your physician. Many back pain symptoms are similar to each other but the causes can range from something as minor as a back sprain or strain, to a herniated disc or worse.

Listed below are a few core muscle exercise examples:

Stretching Exercise: Knee to Chest
Target: Gluteal / lower back
Repetitions: once per side
Lie on your back with your knees bent and feet flat on the floor. Grasp your left leg behind the knee/back of thigh and pull it towards your chest. (Right leg may be either bent with foot flat on floor or straight with leg on floor to simultaneously stretch front of right hip) Hold for 30 seconds.

Stretching Exercise: Pelvic Tilt
Target: lower back and abs
Repetitions: 5 – 15
Lie on your back with your knees bent and feet flat on floor. Take a deep breath. Exhale as you flatten the small of your back against the floor (or as close as you can get). Do not push your feet into the floor to assist with the move – use your abs. Hold for a count of five. Slowly relax.

NOTE: Exhale as you pull your back toward the floor: inhale as you relax.

Exercise: The Bridge
Target: Core muscle group – buttocks, back, abs
Repetitions: 5 – 15
Lie flat on back; bend knees at 90-degree angle, Keep your feet flat on floor. Tighten your abs and raise your buttocks off the floor while keeping abs tight. Tighten buttocks. Your shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five to fifteen times.

Exercise: Leg and arm raises
Target: back and hip muscles.
Repetitions: 5 – 10
Lie on your stomach with your arms reaching out past your head with your palms and forehead on the floor. Tighten your abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 5 seconds and then switch sides.