WBW: Core Strength for Back Pain

My offering to you this week: core exercises to support and protect your lower back, using blocks for added fun (or not fun, I'll let you be the judge of that). Strengthening your core muscles is important for stability and balance, so the muscles in your pelvis, hips, abdomen and lower back can work harmoniously. With a stronger core, you are less likely to rely on your back to do a lot of work day-to-day and in turn less prone to chronic lower back pain. You can do the following poses without the block, but some playful energy with props will make this a little more interesting 😊 Enjoy!

The 4 anterior abdominal muscles

Image: https://caliberstrong.com/

Rectus abdominis - positioned between ribs and pubic bone, are superficial, but important to healthy posture. Crunches will work this muscle (and gain the "6-pack abs").

External obliques - positioned on either side of the rectus abdominis, controls the trunk of your body to twist. If you are turning to the right, the left side EO are working. Side-planks and similar poses will strengthen.

Internal obliques - below the Rectus Abdominis and inside of the hip bones and are also for turning the trunk of your body. Both sides contract when you turn left or right.

Transverse abdominis - the deepest of the 4 muscles, key for maintaining a strong and functional core and stabilization. This is what we aim to contract when yoga teachers say, "pull your belly button towards your spine!"

Do the following with 10 reps on each side, repeat 2 - 3 times

**Opposite arm and leg - right arm up when left leg is extended, then switch

*This one is hard! Start with 5 reps on each side, increase when it gets easier