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Core Strength And Health

Our bodies continuously change as we get older. Aches and pains often become frequent and more intense. We may also experience a decrease in our energy levels. Posture and core strength play an important role in how the body changes over time. Consider how you sit at work: Do you have a desk job? Are you hunched over when you sit? Are you leaning too close to the computer screen? Are you taking enough breaks throughout the day to stretch?

Your overall well-being is important to us at Auburn Chiropractic Associates. We work diligently each day to make sure that people like you see a positive difference in their overall health. We are here to educate you with ways to alleviate back and neck pain that may impact your ability to enjoy many recreational activities. We strive to educate our patients with preventative measures such as proper posture, balance, and a strong core.

Benefits of a Strong Core

According to Harvard Health, there are many benefits to maintaining a strong core. Having strong core muscles can reduce your back pain by taking the pressure off your back, neck, and shoulders. Your core also stabilizes and controls the pelvis which helps control your legs and upper body. If you do not have a strong core, moving, walking, and even sitting can be uncomfortable. A strong core can help prevent injuries and creates smoother, more comfortable movements. Developing a strong core can also greatly improve your balance and prevent falls.

With a strong core that alleviates lower back pain, you may feel like returning to enjoyable recreational activities that you once participated in. Don’t allow weak core muscles to prevent you from participating in fun activities with your friends and family. At Auburn Chiropractic Associates, we have the knowledge and expertise to help you get back to enjoyable recreation. We specialize in preventative measures and provide clients with resources such as core exercises and lifestyle changes to help them live an active and satisfying life.

Exercising Your Core

There are many great ways to exercise your core! You can try different types of exercises until you find the ones that you are comfortable with and that work best for your body. Gradually adding more core exercises will help maintain your core strength. Some popular exercises for your core include yoga and Pilates. These two workouts focus directly on strengthening your core. Over time you will not only see improvement in your strength but also your balance and overall energy.

Core Exercise Routine for Beginners

Exercising your core is for all fitness levels! Here are some core exercises to try for beginners:

Planks from the knees: A plank is a great core exercise for any level. With planks, you can adjust the time and the position to fit your needs. Lie face down with your forearms and knees on the floor. Keep your elbows beneath your shoulders, keep your pelvis low and stomach tight to avoid arching your back, and remember to breathe. Start by holding a plank for 30 seconds. Repeat this position 3-5 times each day. You will quickly notice your strength improve and with the added strength, you could increase your time.

Planks from the toes: A more advanced plank is performed lying face down with your body horizontal. Your forearms and toes should contact the floor while you continue to look straight down at the floor. Your hips and abdomen should remain controlled with your stomach tight to prevent arching of the back. You may start by holding this position for 30 seconds and increase your time to 1-2 minutes as you become stronger. Repeat this position 3-5 times each day.

Tips: You should feel tight in your abdomen. If you feel pain or discomfort anywhere else, especially in your low back, stop the exercise.

Leg Lifts:This is a great exercise to strengthen your lower abdominal muscles. Lie with your back flat on the floor and your eyes looking up at the ceiling. Keep your hips on the floor. Bend one knee up and rest your foot on the floor. Lift the other leg slowly while keeping it straight. Remember to keep breathing as you slowly raise and lower your straight leg. The slower you move, the more beneficial it is for strengthening your core. Keep pressing your back to the floor and don’t forget to change legs after about ten repetitions. You may increase the repetitions and sets as you become stronger.

When you become stronger you may try double leg lifts. Please be very careful not to arch your back while lifting both legs. You may hurt your back if you are not strong enough to keep your back down on the floor. Slowly lift both of your straight legs and lower them slowly back to the floor. You can also modify the difficulty level of leg lifts by placing your hands under your hips.

Tips: If you need to reduce the difficulty level, place your hands under your hips. This will take some of the pressure off your core and help you get easier momentum.

Glute Bridges: Strong gluteal muscles assist with core strength. Gluteal bridge exercises strengthen your core and gluteal muscles. In order to do a glute bridge lie on your back with your knees bent and lift your buttocks up in a bridge. Don’t forget to squeeze when you reach the top! It helps to push your spine to the floor as you squeeze your gluteal muscles. Perform three sets of ten bridges.

Tips: Squeeze your glutes tightly, avoid arching your back, and keep your hips off the floor when you lower your bridge.

Deadbug: This exercise can help you control your core muscles. Unlike a plank, it causes movement, so your abs will be contracting. While lying on your back, extend one arm out and the opposite leg out, and then bring them both together. Alternate by bringing the other arm and opposite leg out and then together. Try to perform this exercise slowly which will be more effective in building core strength. You may want to start by performing ten repetitions of this exercise. Don’t forget to increase your reps and sets as you become stronger.

Tips: Push your back onto the floor, so there are no arches.

Spine adjustments can also provide pain relief and contribute to overall wellness. This helps with better energy, sleep, and overall health. With regular chiropractic treatment, you will notice a significant reduction in joint pain, stiffness, and increased energy.

How We Can Help!

At Auburn Chiropractic Associates, we want to help you live your healthiest life. If you experience back or neck pain, there are many different core exercises that can help resolve and even prevent your pain. Auburn Chiropractic Associates is here to help you get started on your fitness journey. We can develop an individual health and fitness plan for you! You may contact us at 334-826-2225 for an appointment to learn more about how exercise can impact your overall health. Contact us today to schedule an appointment!

Auburn Chiropractic Associates

1735 E University Dr Ste 103
Auburn, AL 36830
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Mon: 8:00 AM - 6:00 PM
Tues:8:00 AM - 6:00 PM
Wed: 8:00 AM - 6:00 PM
Thur: 8:00 AM - 6:00 PM
Fri: 8:00 AM - 6:00 PM
Sat: By Appointment
Sun: Closed

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