What should you do to keep your back healthy and feeling good? Especially if you have a history of back trouble?
Or do you really need to do any at all? Could you just ignore the extra effort and time involved with an exercise plan and do just as well?
There’s a good chance, 80%, that in your lifetime you’ll have at least one episode of back pain that’s bad enough to take you out of your everyday activity.
The good news is that most people also feel better without surgery within a short period of time.
But, the muscles of your spine, deep down next to it, that help control small movements and keep the bones moving properly, become weaker very quickly during the back pain episode.
And, according to research, they don’t recover and regain their original strength without some help.1
So, what should you do?
You have to incorporate exercise to “wake up” these sleeping muscles. And one of the easiest and safest exercises to use is the plank.
Each day add, 5-10 seconds to the exercise. Once you reach two minutes, you can stop performing the drill.
The great thing about the plank is that it forces your body to use all of the right muscles without you having to do anything special. The deep muscles of your spine are not under voluntary control like, for example, your hand.
You can move your hand around however your want but in the spine , the muscles react in concert with other muscles of the trunk.
So, in the plank position, certain abdominal muscles contract and cause the spine muscles to also contract. By holding the position and continuing the contraction of the abdominal muscles, your back muscles go to work.
Adding the 5-10 seconds per day increases the endurance of the muscles.
Now that you can hold the plank for two minutes, you’re ready for something a little more challenging.
For a more in-depth exercise plan for back health, try my book, “Build a Rock Solid Core: Stop the Sit-Ups and Save Your Spine”.
This is a 47 page, e-book (no physical product will be shipped) that includes:
Regardless of your personal passions – sports, hobbies, or just being fit – a solid core is key.