10 minute fast eternal workout for people with back pain

Strengthening your core with exercises such as a bird dog can help relieve back pain.

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Hydrow / LIVESTRONG.com

A lot of everyday back pain comes from what happens outside of the gym. When you sit for a long time at work or in the car, your abdominal muscles don’t work as much as when you stand or move.

“If your core is weak, your back muscles take on more of the workload to keep you straight and moving throughout your day,” Peter Donohue, CSCS, two-time Olympic coach and Hydrow. “But when your abdominals are strong, your back is better supported and can work more freely without compensating for a weak core.”

However, simply adding more abdominal exercises is not enough to keep your back pain-free. “It’s important to prepare the body with movement and flexibility before performing a strength training exercise in addition to endurance work,” Donohoe says.

He suggests adding flexibility and balance exercises to each exercise to put your body in proper alignment in preparation for the additional load. July 2020 study inTohoku Journal of Experimental MedicineIt found that performing core and hip exercises only three to four days a week reduced pain and improved physical function, balance and activity levels in people with lower back problems.

Try a 10 minute ab exercise for back pain

1. Cat Cow

1. Cat Cow

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time

1 minute

Part of the body

Abs and back

  1. Start on all fours with your hands under your shoulders and your knees under your hips.
  2. Exhale while rotating your back up, pulling your belly button toward your spine and tucking your chin toward your chest.
  3. On an inhale, drop your belly toward the floor as you arch your back.
  4. Hold the cat-cow pose for 60 seconds, allowing your body to move with your breath.

advice

If your back is very tight and you need more stretching, try doing it for a few minutes hip flexorAnd obsessive And Quartet stretch To help free your lower back from tightness.

2. Belly roll up series

2. Belly roll up series

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  1. Lie on your back with your knees bent, feet flat on the mat, hands behind your head and elbows out.
  2. Press your lower back onto the mat. Keep your chin at a small angle toward your chest as if you were gently holding an apple under your chin.
  3. Twist your abs until you’re halfway through, keeping your abs and your back flat.
  4. Raise and lower without fully returning to the floor for 10 crunches.
  5. At the top of the last crunch, hold for 5 seconds, then lower your shoulders to the mat and rest for 5 reps.
  6. Repeat 10 more reps and hold them at the top of the final squash for 5 repetitions.
  7. Without lowering to the floor, reach your right elbow to your left side, then your left elbow to your right side 5 times each.
  8. Lower back down and rest for 5 counts.
  9. Next, raise both legs, bending the knees in the opposite tabletop.
  10. Grasp as if you were trying to connect the bottom of your ribs to your hips.
  11. Do 10 reps.
  12. At the top of your last crunch, hold 5 reps before going down to rest for 5 seconds.
  13. Then, do a side angle, reaching each elbow toward the opposite knee 5 times on each side before lowering to the floor.

3. Flying dog

3. Flying dog

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groups

3

time

10 seconds

Part of the body

Back, Bot and Abs

  1. Start on your hands and knees with your neck and spine in a neutral position.
  2. Extend your right arm and left leg at the same time.
  3. Hold for 10 seconds.
  4. Back to the four.
  5. Switch sides and hold for 10 seconds.
  6. Repeat 3 times on each side.

4. Knee touch plank

4. Knee touch plank

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groups

3

actors

20

Part of the body

Abs, butt and back

  1. Start with a low plank, balancing your forearms and toes.
  2. Lower your right knee with a gentle tap barely touching the mat before straightening it again.
  3. Repeat with the left knee.
  4. Keep pressing the knee alternately for 20 repetitions (10 on each knee). Do 3 sets.

5. Side panel with rotation

5. Side panel with rotation

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groups

2

time

30 seconds

Part of the body

stomach muscles

  1. Start with a modified side plank on your right side. Support your upper body with your right arms and bend your right knee for support below your hip. Extend your left leg straight and raise your left arm toward the ceiling.
  2. Lower your left arm and roll it down toward the floor. Slide your left arm into the space under your body.
  3. Unthread your arm and return to the starting position.
  4. Repeat the movement slowly for 30 seconds.
  5. Repeat on your left side.
  6. Do this exercise twice on each side.