At New Back Chiropractic in Santa Ana, CA, we are committed to helping our patients feel their best. We believe in whole health chiropractic care, and we love educating people on ways to improve their overall health and wellness through simple exercises. Our latest 2-Minute New Back Tips video discusses the importance of core engagement in supporting the back. Core engagement is the first and most critical action and habit you must acquire to stabilize and protect your lower back from injury.
What Is Core Engagement?
Core engagement refers to activating the muscles in your torso, including your abs, back, and pelvic floor muscles. Engaging your core helps to support your spine, improve your posture, and provide back pain relief.
How Your Core Supports Your Back
Core engagement is essential to establish a body alignment that removes the abnormal and often painful stressors on the lower back, between the shoulder blades, and in the neck. Think of core engagement as the solid foundation on which you build a body alignment that moves better, feels better and enjoys life better.
How Do You Engage Your Core?
The simplest way to engage core is to think of how you would protect yourself if someone punched you in the gut. You would tighten your abs and push your belly button toward your spine. You would draw your rib cage down and the front of your pelvis up. Back stability, body functionality, and overall comfort require contact engagement of the core, which takes strengthening and practice.
Ideally, you should have your core engaged at all times. Every time you bend, lift, or stand, your engagement should increase to add extra protection to your back. Try to habitually catch yourself when your core is not engaged and correct it.
Three Exercises To Try
To increase your overall core strength and awareness, try these simple exercises:
- Plank: Begin in a push-up position with your forearms on the ground. Hold the position for 30 seconds to 1 minute, engaging your core muscles throughout.
- Low Bridge: Lie on your back with your knees bent and feet flat. Lift your hips off the ground, squeezing your glutes and engaging your core muscles. Hold the position for 10-20 seconds, then lower your hips.
- Bird Dog: Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Extend your right arm and left leg, keeping your core engaged. Hold the position for a few seconds, then return to the starting position. Repeat on the other side.
In conjunction with chiropractic care, core engagement is essential to maintaining a healthy back. Practicing core engagement exercises and keeping your core engaged can strengthen your core muscles and improve your overall health. Schedule a consultation with one of the expert staff at New Back Chiropractic for even more tips on strengthening your core and improving your overall back health. Get started today!
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