Strengthen with Planks to Avoid Chronic Back Pain

Avoid Chronic Back Pain

Video by Dr. John Wertish

Chronic back pain is defined as back pain past 12 weeks (about 3 months). Chiropractic care is practice that restores spinal motion to allow Hilton’s Law to apply in decreasing pain and overall joint health. Back pain has been rising over the years and our lifestyle has become more sedentary. Joint mobility is influenced by the strength of the surrounding tissue. Core strength stabilizes the low back and can help create the proper motion. The first group of muscles is composed of the deep core muscles, which are also called local stabilizing muscles. These muscles primarily include the transversus abdominis, lumbar multifidus, internal oblique muscle and quadratus lumborum. The second group of muscles comprises the shallow core muscles, which are also known as global stabilizing muscles, including the rectus abdominis, internal and external oblique muscles, erector spinae, quadratus lumborum, and hip muscle groups. The plank helps activate and strengthen all of these muscle groups. We want to hold the plank for 30 seconds. Depending on your pain and strength level, the time limit can change. Our end goal is to hold a 2-minute plank with no pain. Try this exercise out to assess your core strength and help with back pain.

Below is a quote from research on core strength and back pain.

“All of the core strength training strategies examined in this study assist in the alleviation of chronic low back pain; however, we recommend focusing on training the deep trunk muscles to alleviate chronic low back pain.”

References

1) Chang WD, Lin HY, Lai PT. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015 Mar;27(3):619-22. doi: 10.1589/jpts.27.619. Epub 2015 Mar 31. PMID: 25931693; PMCID: PMC4395677.

Our Message

We love to help our patients in McKinney stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Doctors, located near West Ridge, near the corner of S. Stonebridge Dr. and Eldorado Pkwy., want to help you stay healthy and out of pain.