Build Core Strength and Eliminate Low Back Pain

True Physical Strength Comes from the Core

Yoga asana (postural practice) is a great way to improve overall strength and balance because the poses build connectivity to your core. This is a very different approach than isolating specific muscles, although getting specific can help to build awareness of where we can engage more..or less! For me, deepening awareness in my core helped me heal from a bulging disc. Take a look below at all of the parts that comprise the core, which additionally includes glutei and inner thighs:

It is common to confuse abdominal exercises with core exercises, but there are some major differences.

Trainer Andy David says that any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. Overtraining abdominal muscles while snubbing muscles of the back and hip can set you up for injuries and cut athletic prowess. If washboard abs are your holy grail, it’s essential to trim body fat through diet and aerobic exercise and build strong abdominal muscles through frequent core exercise sessions.

When I was in serious back pain a couple of years ago, I was sent to a Physical Therapist who correctly recognized core imbalances that were both causes and effects of my condition, but who incorrectly gave me abdominal exercises such as old school prone leg lifts that just pulled on all of the locked up places in my back and pelvis as my body attempted to brace itself against further strain. Pressing my low back into the floor wasn't an option because it was painful, so my spine was being compressed even more as I tried these actions.

As a yoga teacher, I will also point out the importance of internal awareness in tandem with strength building, and being very attentive to how certain motions resonate through the body, even if they are staples of the fitness world. It is hard to believe that something as "tried and true" as abdominal crunches could be harmful, but you can let go of outdated thinking if it doesn't serve you (and if you love abdominal crunches and leg lifts, and your back is all good, then go for it)! Consider building a practice involving plank pose, and lifting alternate arm and leg on your hands and knees while hugging the midline. Incorporating well aligned squats, light dumbbell exercises or kettle bells (highly recommend) can also help build strength while also alleviating pain. Most importantly, regularly checking in to how you are carrying yourself throughout your day will have the most impact. If you have an effective yoga practice twice week for 60 minutes, but slouch for the rest of the time, hundreds of hours, the imbalanced posture will have an overriding effect. So tune into your inner landscape regularly, and move throughout the day!