Do you have back pain after working all day in your office chair? Or do you experience back pain while doing household chores or lifting heavy objects? This is actually a common problem that many of us have these days. Sometimes, due to this back pain, we are unable to do our daily tasks properly. But did you know that the best solution for this is within our own body? That is to strengthen the middle part of our body, that is, the 'Core'.
What is this Core?
Many people think that when they say 'core', they only mean the six-pack in the stomach. But it's much more complex than that. Simply put, the core is a system of muscles that surrounds our torso. It's like a natural belt that tightens our body.
This mainly involves these muscles:
- Abdominal muscles: The muscles in the front, back, and sides.
- Lower back muscles: The muscles that support our spine.
- Pelvic and hip muscles: Muscles that connect the pelvis and hip bones.
Think about it, all these muscles together provide protection and stability to our spine. When we stand, sit, walk, and lift weights, our bodies are kept straight and strong by these core muscles.
What are the benefits of strengthening the core?
Strengthening the core does more than just reduce back pain.
- Preventing back pain: Having a strong core acts as a natural brace for our spine. This reduces the pressure on the back, greatly reducing the risk of frequent pain and injury.
- Correct Posture: When we stay in the same position for a long time, we unconsciously slouch. Having a strong core helps keep our body straight. Therefore, you can maintain your posture beautifully and correctly.
- Increased body balance and stability: The core is very important for maintaining balance in everyday tasks, for example, when carrying a bag or standing on the bus.
- Mental well-being: Exercises like Pilates focus on breathing and movement. This is like meditation. This can also help control conditions like stress and anxiety .
So one of the best and most popular ways to strengthen this core is Pilates.
3 simple Pilates exercises you can do at home
Before doing this exercise, it is important to lay something down, such as a yoga mat. Also, pay special attention to your breathing while doing all of these exercises. Take deep breaths and exhale slowly. This will help you activate your core muscles properly.
Important: If you have a pre-existing health condition, such as a back injury, neck pain, or recent surgery, be sure to consult your doctor before starting this exercise.
1. Bridge exercise
This is a great exercise for your core, as well as your buttocks and hip muscles.
| Steps | How to do |
|---|---|
| Step 1 | Lie on the floor, knees bent, feet hip-width apart. Place your hands on the floor at your sides. |
| Step 2 | Take a deep breath. As you exhale, tighten your abdominal muscles and slowly lift your hips and buttocks. |
| Step 3 | Lift your shoulders, hips, and knees until they are in one straight line, like a bridge. |
| Step 4 | Hold this position for a few seconds (about 3 breaths). You should feel your stomach and back muscles tighten. |
| Step 5 | Slowly return to the original position. Do this 10-15 times. |
2. Single-Leg Stretch
This strengthens the abdominal muscles as well as the hip muscles.
| Steps | How to do |
|---|---|
| Step 1 | Lie on the floor, bend your knees to 90 degrees, and hold them up (this is called the tabletop position). |
| Step 2 | As you exhale, lift your head, neck, and shoulders slightly off the floor. Keep your gaze on your knees. |
| Step 3 | Now extend your right leg straight out at about a 45-degree angle. At this point, hold your right knee with your left hand and your right ankle with your right hand. The most important thing is not to lift your back off the floor. |
| Step 4 | Inhale again and bring your right leg back to the tabletop position, while extending your left leg in the same manner. Now switch arms. |
| Step 5 | Do this for both legs, alternating, about 8 times on each side. |
3. Leg Lift
This is a great exercise to strengthen the muscles in the abdomen and lower back.
| Steps | How to do |
|---|---|
| Step 1 | Lie down on the floor, bend your knees, and place your feet hip-width apart. |
| Step 2 | Take a deep breath. As you exhale, pull your abdominal muscles in and up. |
| Step 3 | Now slowly raise your right leg, with your knee bent at 90 degrees, to a tabletop position. Do not move your back or hips at this time. |
| Step 4 | Inhale and hold the position. Exhale again and lift the other leg to the tabletop position in the same way. Now both legs are up. |
| Step 5 | Hold this position for about 5 seconds. Then slowly lower one leg to the ground, and then the other leg to the ground. |
Take-Home Message
- A major cause of frequent back pain may be a weak core.
- The core is not just the abdominal muscles, but the entire muscular system around the spine, hips, and buttocks.
- Pilates is a great exercise method for strengthening the core, correcting posture, and increasing mental well-being.
- When starting to exercise , start slowly. Listen to your body. Stop exercising if you feel any pain.
- The most important thing is to do this exercise little by little every day. Doing it every day is better than doing it one day and then stopping.
- If you have any health problems, be sure to consult your doctor before starting any exercise program.
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