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Here are the three main exercises I refer to in the article for developing muscular endurance to prevent back pain.
They focus on the anterior, posterior and lateral parts of your core to create a mesh that creates stability for your back.
Start easy with each one, hold for only a short period of time. It is very easy to make an exercise more challenging, it's not so easy to recover from going too hard too soon.
As always, technique is the most important component, it pays to become aware of how each body part is moving in relation to another. For example, not allowing the lower back to sag for the sake of holding an exercise for a little longer.
Let's dive in.
This is for the lateral core (side of the stomach)
This is for the posterior of your core (the back).
Modified curl up
For the front of the core
Reps and Sets
As mentioned earlier it's always best to start easy and build up rather than jumping in the deep end.
For the Bird Dog and Side Plank you can start with 10 seconds per side. If this feels ok you can repeat this three times (3 sets of 10 seconds)
I find a descending work time is best for developing these. So you may then go to
1 set of 20 seconds, 1 set of 15 seconds and 1 set of 10 seconds.
The aim is to be able to do 1 set of 60 seconds with perfect form, you will then need more advanced exercises.
For the curl up, start with two 6 second holds. Develop this to 8 holds of 6 seconds.
If you'd like to know in greater detail how to build strength, prevent injury and lose fat in easy to implement steps then you can grab a copy of my e-book "The Robust Body" by clicking here.