Best Core Exercise For Back Pain: Learn This First

[@KashaKowal]

You are the best!!

[@fdroepman8351]

Thanks for helping 🙏

[@BackInShapeProgram]

Its a pleasure :)

[@ea2620]

I have binge watching your channel since a few days ago it appeared in my youtube. I do need some clarification. I was told never to tuck your belly in because it makes the spine to stiffen when you do movements so then you strained the spine more. But isn’t engaging the core the same thing? Also another question about the this drill exercise the last 3 breaths out the lower belly engages so that is how I am supposed to keep it engaged ALL the time? Thanks.

[@BackInShapeProgram]

Hope you've found it helpful :) If you're engaging correctly the trunk stiffens which prevents the spine from being strained. Tucking your belly in and rounding your lower back, for example, with a pelvic tuck is different - this does not put the lumbar spine in the ideal load bearing position :) The lower abs should be engaged yes, for the short term you should be practicing this and engaging this way during exercises and daily movements to brace the spine. Long term you will become a little more relaxed about it as your conditioning improves. :)

[@nadinehannigan7914]

I find my upper abs engage more doing the 3 short sharp breaths at the end, any advice for this?

[@BackInShapeProgram]

Unfortuntaltey it's really common, just a matter of practice and focus - try placing your hands on the lower abs to help get that mental connection :D

[@matthewbeumer3168]

Interesting I'm kind of against belly breathing and cue lateral thoracic breathing with my clients teaching them through points of contact to feel and understand neutral spine! but I get what you say engaging those deep abdominals via exhalation and those last three breaths pushing the air out is effective. I'm no fan of pelvic tilts and through experience with clients with lower back pain especially disc problems it is something that they dont want to be doing. Matt the pilates teacher

[@BackInShapeProgram]

Thanks for the comment Matt :) glad you find the videos helpful and interesting :)

[@ea2620]

Yeah I was told belly breathing is bad because it flips the diaphragm or something like that. I was told do breath in and fill my belly with air front back and sides. Anyways I did this exercise and when I breathe in I feel my back move.

[@BackInShapeProgram]

I'm not too sure what the logic behind that was as belly breathing is fundamentally diaphragmatic breathing at its root. Remember that the diaphragm does attach to the front of your lumbar spine so that will be why it pulls the spine up into extension a little :)

[@alexiagordon6389]

'promosm' 💯