If you have lower back pain, you've probably heard that you need to "strengthen your core". The truth is, many people with lower back pain don't even know how to turn on their core muscles on, let alone strengthen them.
Watch the video below to learn a simple trick to instantly activate your core.
What Is Your Core?
Most people think of the six-pack abs when they hear "core."
But that’s only part of it.
Those muscles help move your trunk.
Your deep core muscles support and stabilize your spine. These are the ones you need to focus on if you have lower back pain.
How to Activate Your Core
Here’s a simple way to activate your core.
Place your fingers just to the side of your belly button. Blow out quickly through pursed lips.
You should feel the muscles tense under your fingers. That’s your deep core turning on.
Using Your Core While Standing
To stand more comfortably, bend your knees slightly.
Tuck your pelvis under gently. Don’t lean back.
Blow out to activate your core, then squeeze your glutes.
Once everything feels tight, let off to about 10-20% effort. That’s usually enough for daily standing tasks.
Using Your Core While Walking
Try a small forward lean from the trunk when walking.
This helps activate your core and glutes.
Balance on one leg, lift your back toe just off the ground, and breathe out.
Tighten your core and glute together.
Then switch legs. This improves stability while walking.
How to Activate Your Core for Lifting
When lifting a heavy object, get close to it.
Push your hips back, keep a neutral spine, and squat with your legs.
Breathe out to activate your core before lifting.
Stay tight as you lift. For heavier items, you might hold your breath during the lift, then exhale after standing.
How to Activate Your Core for Carrying
Lift the object with your legs, keeping it close to your body. Hugging the item tight to your body helps activate your core.
Breathe out slightly to tighten your core, then keep the object close to you while walking.
When setting the item down, keep it close to you and lower with your legs.
Conclusion
Hopefully you find this tip helpful to activate your core during everyday life. By applying this tip daily, you should soon see an improvement in lower back pain.
Need More Help To Relieve Back Pain or Sciatica?
If you found these exercises helpful, check out my book, The Over 50 Sciatica Solution.
Inside, you'll find:
- Clear explanations of sciatica for people over 50
- A do-it-yourself assessment to better understand your symptoms
- Natural relief strategies beyond just exercises