Core Muscle group

[Whatawoman]

Is there any recommended exercises I can do at home without equipment to strengthen my core back muscles.

I have always had back trouble as I have a big chest -  I have bad posture with rounded shoulders... Also I have two fused vertebrae at the base of the spine from carrying a special needs child on my hip for 8 years...

I get pain and weakness in severel areas of my back when I walk, jog or run... but mostley I notice it in the middle of my back at the bottom of my shoulderblades sort of level... feels like it wants to cave in and bend back....

What would eb good to strengthen this area.

[Whatawoman]

Thank you -  am seeing my GP but wll ask him about the abs-  makes sense :)

[Niffer991]

As you are concerned for your back, doing ab exercises is the prescription I would give you. The most common mistake people make is to think " my back hurts so I must strengthen my back" Wrong! The core muscles need to be stronger so they can do some of the work and not let your back take all the load. Posture is also a big contributing factor to back pain which includes usually tight Hip Flexors muscles. Ab crunches is what you need to do with your back flat on the ground to take the back out of the picture. Keep your chin tucked in and if your neck gets sore then just support it a LITTLE bit while doing your crunches. When your abs are stronger then we can work on a basic lying Superman (back extension).

I hope this helps

[Whatawoman]

Thank you -  I think that sounds like very wise advice so I will follow through and speak to my GP first.
Thank you :)

[Dr_Smita_S]

Hi

I would advise you to consult a physical therapist or your doctor to advise you about the specific exercises for your back as incorrect exercises can lead to more harm than good.  He might start you up with some gentle exercises that help keep muscles moving and speed the recovery process.  Some of the exercises used to strengthen the back include stretching and walking. Yoga is another mild method to develop proper posture and muscle balance.
However, you should discuss all these options with your doctor and only start exercising under proper medical supervision to prevent any damage and for maximum benefit.
Do write in about your progress.
Regards.