The Best Way to Avoid Lower Back Pain: Build Core Strength

The Best Way to Avoid Lower Back Pain: Build Core Strength


Over 30 million Americans suffer from lower back pain, and roughly 80% of adults will experience lower back pain at some point in their lives. Problems like herniated discs, muscle strains, torn ligaments, and joint dysfunction cause pain that ranges in severity and limitation to mobility.

If you’re one of the millions of Americans with lower back pain, find out how strengthening your core as part of a comprehensive rehabilitation plan can bring relief and help prevent future pain.

Role of the core

When most people hear “core strength,” six-pack abs often come to mind. However, it’s important to know that strengthening your midsection does more than flatten your tummy.

Your midsection houses your core muscles; that’s the abdominal, traverse (muscles that run along the side of your body), and back muscles. Your core acts as the center of a crucial infrastructure that supports the entire body. Strengthening this area stabilizes your spine, arms, legs, and the rest of your body.

Core strength stabilizes the spine

The alignment of your spine plays a role in lower back pain, and your core is also involved in this equation. Weak core muscles contribute to poor posture, which contributes to spinal misalignment. This domino effect can have a major impact on back pain.

Weak core muscles are incapable of doing their job to stabilize your spine. When this happens, the body makes adjustments to compensate for the weakness, leading to poor posture that in turn makes the situation worse.

Poor posture places excess pressure on the joints, muscles, and discs that make up your spine and contributes to misalignment. The effects of poor posture are evident in X-rays of the spine. Significant differences are visible in X-rays of people who suffer from lower back pain versus those who don’t.

Core strength protects against back injury

The intricate structure of the spine makes it susceptible to injury. Heavy lifting, sudden impact, and even twisting can throw the muscles or ligaments out of alignment or cause them to stretch or develop microscopic tears.

A strong core pulls your spine into the proper position, provides necessary support, and reduces the pressure on surrounding structures and ligaments. Strengthening your core is vital to supporting your lower back and protecting it against injury.

Core strength improves flexibility

Most untrained adults have stiff, inflexible muscles. The result is a reduced range of motion and muscles that feel tight.

The problem is that tight muscles are more prone to injury, making you even more vulnerable to back injuries, alignment problems, and back pain. By strengthening your core and relieving excess stress on surrounding muscles and ligaments, the muscles of your back become more flexible, strong, and resistant to injury.  

Core strength training

Dr. Scott Lund helps men and women with lower back pain through an individualized recovery program. In addition to chiropractic treatments to address misalignments in the spine, Dr. Lund may recommend therapeutic core exercises to help you strengthen your core and reduce back pain.

These powerful, yet simple movements train your core muscles so that they become strong and provide better support for your back and the rest of your body. These movements do not require equipment so you can perform them anywhere. Dr. Lund may recommend physical therapy in addition to these at-home exercises.

Once core muscles are strong and working together with the rest of the body, men and women often experience significant relief from back pain and are less prone to back injuries in the future.

To find relief from back pain or to learn more about how you can prevent pain in the future, visit Lund Chiropractic in Encinitas, California. Call to schedule an appointment or book online today.

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