Hello, it’s Ed here. If you’re like many people, you’ve probably experienced lower back pain at some point in your life. It’s a common issue, especially as we age, and it can significantly impact our quality of life. But what if I told you there’s a single best exercise for lower back pain that you can do right at home? In this article, I’m going to reveal this exercise and explain how it can help strengthen your core, improve your stability, and ultimately alleviate your lower back pain. As a senior myself, I’ve personally experienced the benefits of this exercise and I’m excited to share this knowledge with you. So, let’s get started.
Eliminate Back Pain In 30 Seconds A Day
This Review Reveals This Best Exercise.
So, What Are You Waiting For?
The Single Best Exercise For Lower Back Pain Is A Front Plank
Front Planks Are Effective… Safe… Easy To Do…
The best help for lower back pain is a strong core. Front planks can help build your core muscles.
What Are The Benefits Of Planks?
- Planks are considered one of the most effective exercises for strengthening the core. Here’s a look at the benefits of planks.
- Strengthen every core muscle, plus your back
- Unlike crunches, plank and plank variations activate all the core muscles. That includes the rectus abdominis, transverse abdominis, and obliques. These exercises also activate the muscles in the hips, back, and shoulders.
- One small 2013 STUDY of 20 participants found that core exercises that engaged the distal trunk muscle, such as planks, were most effective for activating and strengthening the abdominal muscles.
- They also were more effective than crunches for improving endurance, balance, and maintaining mobility.
- Improve stability
- A strong and stable core is important for everyday movements like bending over to pick something up.
- Athletes rely on a stable core to perform movements like swinging a baseball bat or hitting a golf ball down the green.
- Not only can planks help tone the core, but they can also improve your stability and balance.
- Reduce back pain
- Strengthening your core can help with proper spinal alignment and reduce your risk for lower back pain and injuries.
- Planks may help if you live with existing back pain, too. A 2017 study involved 120 participants with nonspecific, chronic low back pain.
- Researchers found that six weeks of core stabilization exercises were more effective than other physical therapy exercises for alleviating their low back pain. More research is needed on a larger scale to determine the relationship between a strong core and low back pain, though.
- Build Up Endurance
- By increasing the amount of time you hold your plank each day, your body will build up endurance. Endurance is important for increasing physical stamina and strengthening and toning your muscles.
- The plank challenge alone won’t give you a six-pack, though. Try to increase your exercise endurance in other ways, too.
- Do cardiovascular exercises several times a week.
If you have existing back pain or an injury, be sure to talk to your doctor before trying the plank challenge.
How To Do Single Best Exercise For Lower Back Pain A Front Plank
- Begin by lying on your stomach
- Now do a push-up, but instead of bracing on your hands, push up with your forearms.
- Hold your body as straight and rigid as you can.
- Hold until you are fatigued. The goal is to hold it longer and longer as you gain more strength.
- Rest for a moment.
- Repeat three times.
Look at the video below to see how it is done.
Single Best Exercise For Lower Back Pain Must Be A Habit
Make It A Habit
Unfortunately, you can not accomplish this with only a few front planks. It has to become a habit, which means a lot of repetition.
Laws Of Habits:
- The First Law: Make The Habit Obvious
- The Second Law: Make The Habit Attractive
- The Third Law: Make The Habit Easy
- The Fourth Law: Make The Habit Satisfying
- You can get more information about habits from the book Atomic Habits by James Clear.:
CDC Statistics On Back Pain –
Other Key Findings
There is evidence to show that the prevalence of back pain is increasing, with reports of the condition doubling between 1992 and 2006. It is felt that an aging population could be the reason for the rising global problem.
There are many causes of lower back pain. There are millions of people worldwide with back problems. Most of the recommendations call for a front plank exercise. Why? Because a Front Plank tightens your abs and you rely less on your back muscles.
Data from the National Health Interview Survey
- In 2019, 39.0% of adults had back pain, 36.5% had lower limb pain, and 30.7% had upper limb pain in the past 3 months.
- Adults aged 65 and over, women, non-Hispanic white adults, and those with income below 100% of the federal poverty level (FPL) were most likely to experience back pain.
- Adults aged 18–29 (21.0%), men (33.5%), non-Hispanic Asian adults (20.6%), and those with income 200% of FPL or above (35.2%) were least likely to experience lower limb pain.
- Adults aged 65 and over, women, non-Hispanic white adults, and those with income below 100% of FPL were most likely to experience upper limb pain.
540 Million People Suffer From Back Pain Around The World.
8 In 10 Americans Will Get Back Pain.
Common Causes Of Lower Back Pain
Low back pain is not always related to an underlying condition. It may be caused by:
- Lifting heavy objects
- Sudden jerks in a motor vehicle
- Excessive strain on the muscle due to prolonged sitting or wrong positioning while sleeping
- Prolonged use of high heel shoes
- Also common during pregnancy, before/during menstruation
Products That Can Help
Below Is A List Of Products That Can Help Lower Back Pain
Back Massager with Heat,
ProsourceFit Acupressure Mat
RENPHO Weighted Heating Pad for Back Pain Relief
Magic Gel Ice Pack for Back Pain Relief
Back Brace and Posture Corrector for Women and Men
TENS 7000 Digital TENS Unit With Accessories
FAQs For Lower Back Pain
Question: What muscles does Front Plank work?
Answer: Front Plank works abs.
Question: What is Front Plank good for?
Answer: Front Plank is beneficial for conditioning and strengthening. It works the best for core and waist, as it works abs. Front Plank is a great bodyweight exercise for men, men over 50, women, and women over 50.
Question: Is Front Plank a good exercise?
Answer: Front Plank is a popular bodyweight exercise for abs.
Final Thoughts /Conclusion
In conclusion, dealing with lower back pain can be challenging, but it’s not something you have to live with. The front plank exercise, as I’ve described in this article, is a simple yet effective way to strengthen your core and alleviate lower back pain. However, remember that consistency is key. Make it a habit and you’ll start to see improvements over time. As always, please consult with your doctor or other health care professional before starting any new exercise regimen. Their personal knowledge of your unique health situation is invaluable. I hope this article has been helpful and I wish you all the best on your journey to a pain-free life. Stay strong and keep moving!.
So, we hope that helps to narrow down some of the information about back pain exercises. We’ll continue to monitor any new exercises that come out and add to this post if we see any that look promising.
Let us know which one you go for!