Want to avoid back pain? What your back pain is telling you

Common back problems often stem from weak core muscles. The core muscles stabilise the trunk and the spine, both when the body is moving and when it is still.

Benefits of strong core muscles

- Reduce back pain

- Act as a key link in distributing force through the body during different kinds of activity

- Make the arms and legs work better, more steadily and more accurately, because a stable core holds your posture during different movements

- Improve your posture and bearing, because your trunk is more stable

Core muscle exercises

Double knee to chest 
Back muscle stretch
Starting position: lie on your back with your knees bent. Bring both knees towards your chest and hold them with both hands under the backs of your knees. Hold for 10 seconds, then release. Repeat 3–5 times.

Pelvic tilt
Starting position: lie on your back with your knees bent. Press your lower back into the floor and hold for 10 seconds, then release back to the start. Repeat 5–10 times. 

Partial curl 
Front core exercise
Starting position: lie on your back with both arms straight by your sides. Lift your head and shoulders off the floor or bed and hold for 10 seconds, then release. Repeat 3–5 times. 

Quadruped arm/leg raise 
Back core exercise
Starting position: on all fours, with your hands in line with your shoulders and your knees shoulder-width apart. Raise your left arm and right leg and hold for 10 seconds while drawing in your stomach, then return to the start. Repeat 5 times, then switch sides and do the same.

Dead bug exercise 
Back core exercise
Starting position: lie on your back with both knees bent at a right angle to the floor and both arms raised straight up. Then extend your left arm overhead and straighten your right leg. Return to the start and repeat on the other side. Repeat 5–10 times.

Side Plank 
Side core exercise
Starting position: lie on your left side, supported on your elbow and feet, and lift your hips. Hold for 10 seconds. Repeat 5 times, then switch sides and do the same.

For more information, contact us

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bangkae) ? 061-801-2482 Line ID: @rehabcare