Can A Weak Core Cause Back Pain?" 4 Proven Exercises You Need To Hear
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“Can A Weak Core Cause Back Pain?” 4 Proven Exercises You Need To Hear

Have you ever found yourself wondering “Can a weak core cause back pain?”.

As the holiday season wraps us in its embrace, our days become a whirlwind of decoration, celebration, and travel.

But beneath the sparkle and joy, for many of us, lurks the shadow of back pain – a constant ache that can turn shopping for presents into a daunting task and long car rides to loved ones into a test of endurance.

If you’ve felt that dull throb as you wrestle with the Christmas tree or the sharp twinge as you reach for the highest shelf, you know the toll it can take on your festive spirit.

But what if the root of this pain is something that’s within your power to change? What if a weak core is the silent thief stealing your holiday cheer?

In this blog, you will delve into what a weak core is, what causes it, and 4 proven exercises to build a strong core.

Let’s go…

What is a Weak Core?

A strong core is the sturdy trunk of your body’s tree, a central pillar from which all movements branch.

A weak core, however, is like the base of that tree being eroded, unstable, and unable to support the limbs as they reach out and engage with the world.

The signs of a weak core can be subtle – a slouch as you sit, a need to brace yourself with your hands when you stand, or that nagging ache in your lower back after a day of festive preparations.

The causes are often as much about what we don’t do as what we do – sedentary lifestyles, prolonged sitting, and incorrect exercise techniques can all contribute.

And the effects?

They ripple outwards, affecting balance, and stability, and putting you at risk for back pain that can dampen the brightest holiday mood.

4 Exercises To Strengthen Your Core

The Pilgrim’s Plank:

Imagine the Pilgrim’s Plank as your personal assistant, carrying you towards the New World of core strength.

Begin in a push-up position, hands under shoulders, and toes rooted into the ground. Your body should be a straight and sturdy line.

Engage your core muscles and hold them tight. As you steady yourself, feel the fire ignite in your abdomen, your back, and your shoulders.

Maintain this posture for 30 seconds to a minute, taking care not to let your hips sink or rise.

With each session, you’ll build strong and unwavering endurance, just as the pilgrims built their settlements.

The Caroler’s Crunch:

The Caroler’s Crunch is your chance to sing a harmonious tune with your body.

Lie on your back with your knees bent, as if you’re about to belt out a joyous Christmas carol. Place your hands lightly behind your head for support.

Now, engage your core and lift your shoulders towards the sky, rising to the melody of your inner strength.

Be mindful to lift using your core rather than straining your neck.

Hold the crunch for a beat, then gently lower back down, creating a rhythm that’s as soothing as a carol.

Perform 10-15 repetitions to the tempo of your favorite holiday tune, strengthening the choir of muscles that make up your core.

The Snow Angel Leg Drops:

Lay flat, your body imprinting the ground just as an angel leaves its mark on fresh snow.

With your back pressing down, lift your legs to the heavens. As you lower them back to earth, keep the movement slow and deliberate, like the descent of a snowflake.

This controlled motion not only chisels your core but also safeguards your lower back, acting as a guardian against the strains of the season.

Repeat this angelic descent for 10-12 repetitions, ensuring your lower back maintains its bond with the ground below.

The Festive Russian Twist:

Lastly, the Festive Russian Twist is as bliss as a brisk winter walk.

Sit on the floor, knees bent, and lean slightly back.

Now, rotate your torso from side to side, embracing the spirit of giving as you pass an imaginary gift – perhaps a bowl of your favorite desert – from hand to hand.

This twisting motion is a gift to your obliques, wrapping them in strength and preparing your body for all the twisting and turning the season may bring.

Keep the movement fluid for 10-15 twists on each side, ensuring your holiday season is merry, bright, and robust.

No More Weak Core, Build Strength At BreakAway PT

Has putting up the holiday decorations left you bracing with back pain?

Lay down the ice pack and step away from the heating pad because we’ve unwrapped a solution to keep you merry and mobile throughout the festive season.

This Christmas, Breakaway is gifting you the ultimate pain relief: a FREE Back Pain Consultation, usually valued at $35.

Are you grappling with the ache of lugging home that perfect tree, or do you find yourself stiffening up from the holiday kitchen conquests? Our team is ready to map out your personalized route to relief.

To claim your Free Back Pain Consultation, simply fill in our simple online form or give us a ring at (410) – 721- 6333.

Let’s partner up to turn those aches into old tales and make this holiday season about celebration, not frustration.

Other Resources For Can A Weak Core Cause Back Pain

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Shaina Clemons

Shaina Clemons

Shaina is the founder and owner of Breakaway Physical Therapy.  She received her Doctorate of Physical Therapy from the University of Maryland Baltimore, along with a Bachelor's degree from Towson University.   Shaina is an Ironman triathlete, with a love of all sports. Exercise is her passion, which plays an important role in both her personal and professional life.  In her free time, Shaina enjoys spending time with her husband and three young children.  Shaina's love of snowboarding led her to her career choice many years ago. 
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