Core training can be beneficial to your back

Core training is a hot trend in fitness and one that is here to stay. The focus of core training is strengthening the muscles that support all parts of your spine: upper, middle and lower, front, back and both sides.

Many people believe that core training is “all about the abs.” However, while the abdominal muscle groups do help stabilize the spine and should be trained, there is more you can do for your core.

The best reason to train your core is to reduce low back pain and risk for low back injury. Unless your doctor specifically tells you not to move your back or do any exercise, core training can be beneficial to your back health.

Core training is for everyone; you just need to know at what level you should be training.

If you are new to core training, start with some basic exercises that don’t require any equipment and can be done at home. Keep in mind that every exercise should be done in a pain-free range of motion. Pushing your core to pain is not strengthening it.

To get started go to http://www.acefitness.org and click on “Exercise Library.” There are good pictures and explanations of core exercises I recommend.

Once at the Exercise Library scroll down to the “BACK” category and click on cat-camel, quadruped lift and back extension. Scroll farther to the “CORE” category and click on birddog, side bridge (also called the side plank), and abdominal curl (also called the ab crunch).

Build your core with these exercises first before trying more advanced ones. Other exercises listed in the Exercise Library can really vary in intensity and risk for injury.

A good core conditioning program should include isometric exercises (no movement) and kinetic exercises (movement). I think the best example of an isometric core exercise is the plank. Beginner and advanced exercisers alike should work on all three positions of the plank: prone, side, and supine.

I couldn’t find pictures for the prone plank and the supine plank, so here’s a quick description.

Prone is a technical term for face-down and supine is a technical term for face-up.

The way you do the prone plank is to basically hold yourself in a push-up position, only I recommend you have your forearms on the floor rather than just your hands.

Keep your shoulders aligned over your elbows and tighten your abdominals. Keep your shoulders, hips and ankles aligned so that your body is in a nice straight line.

For the supine plank, start from a sitting position with your legs extended straight out in front of you and your hands behind you. When you are ready, lift your hips up toward the ceiling and bring your ankles, hips and shoulders into alignment. Keep your head and neck in neutral position.

Now you should look like a plank but with your belly button facing the ceiling.

Hold each of your planks for as long as you can and still maintain good form.

There are too many core kinetic exercises to name here, but your program should target all four abdominal muscle groups as well as the lower, middle and upper back muscles and the front upper body muscle groups.

A more advanced core program could include push-ups, pull-ups, chest press, lat pull-downs, seated rows, back extension, and various abdominal exercises.

If you have already built a strong core, start doing some exercises using unstable equipment such as the BOSU, 1/2-roll foam, wobble board, balance discs and stability ball.

You can also start combining exercises to increase your core work load. Do biceps curls or shoulder raises with ball squats, for example.

Remember to always keep your abs engaged (tightened) and your back in good alignment.

Your core training program should be developed based on your goals and your current level of fitness. At the very least, a stronger core will lead to improved performance of most daily activities and occupational tasks.

Continue core training and your back will thank you.

Julie Hodges graduated from Cornell University and has a master’s degree in kinesiology and a minor in sports psychology from the University of Maryland. She is a former competitive gymnast and is ACSM Health & Fitness Instructor® certified by the American College of Sports Medicine.

Julie and her family live in Anacortes. E-mail her with comments and questions at .