Strong Foundations: Building and Maintaining a Strong Low Back

Strong foundations are essential for any healthy body. They provide stability and support to your lower back and prevent injuries from occurring. A strong foundation allows you to perform many activities without pain or discomfort. However, if these foundations aren’t maintained properly, they will eventually lead to injury due to improper use of strength training equipment. Properly maintaining a strong low back is vital for preventing injury during all types of physical activity such as lifting weights, running, jumping rope, walking down stairs and much more!

A weak core prevents you from performing all types of exercises which require balance and coordination. Weakness in the abdominal area leads to poor posture, lack of energy, fatigue and other health problems.

If you have ever wondered why some people look tired after exercising?

It’s because their abdominals don’t work as hard as they could. Poor core strength can also cause a person to slump forward when sitting at a desk or even fall asleep while driving!

If you want to build a strong low back, then it is crucial that you maintain proper core strength. A weak core can lead to injury and even lead to decreased performance in sports. For example, if your abs are weak, you won’t be able to lift heavy objects like a weightlifter or throw a football with power.

How can you build a strong foundation for your low back?

The first step is to find the abs. It sounds silly, but many people don’t even realize they have abs! Finding your abs is quite easy. Just bend down to the ground and try to touch your toes (as shown in the picture above). While bending down, try to focus on your stomach. Feel all of the muscles that are stretched. Those are your abs! If you try this exercise and can’t reach your toes, don’t worry. This is just a simple exercise to help you find your abs. You can also try standing up straight and then bending forward at your waist. Try to touch your toes. As before, focus on your stomach moving instead of your back or legs. If you’re flexible enough, you should be able to reach your toes without too much trouble.

The goal now is to strengthen your ab muscles. For this step you can use any number of exercises, such as sit-ups, leg lifts, medicine ball twists, etc. These exercises should be performed at least three times a week for best results.

Try to shoot for 5 sets of 25 repetitions. When you can easily perform this routine, increase the number of repetitions or increase the difficulty of the exercises.

You should also be stretching your abs daily. When you stretch, make sure to only go as far as is comfortable. If you feel pain, then you have stretched too far.

Hold the stretches for at least 20 seconds. It is also important to drink a lot of water so that your body remains hydrated. A muscular system that is not hydrated will not be as pliable and will prevent you from reaching your maximum flexibility potential.

Perform these exercises at least 5 times a week for best results. Also, it is a good idea to check with your physician before beginning any exercise program.

If you maintain a strong core, then your low back won’t have to work as hard during physical activity. A strong core also provides better body awareness and movement. This means that you will lift lighter objects with more ease and perform better in sports.

A strong core allows for the transfer of power throughout the body. The stronger your abs, back and hips are, the less risk of injury when exerting force with your legs in sports. If you want to learn more about core exercises, I highly recommend that you check out the book entitled Core Performance by Adam Zickerman.

Strong Foundations: Building and Maintaining a Strong Low Back - Picture

This book has numerous exercises that can help you improve your sports performance.

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Tags: core strength, injury prevention, low back pain, muscle injury, sports injury, strengthen abs, strong core, trunk muscle injury

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Low back disorders: evidence-based prevention and rehabilitation by S McGill – 2015 –

Developing safe and strong foundations: The DART framework by A Rogers, M Budd – Young People in Forensic Mental Health Settings, 2015 – Springer

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