PLANKS —THE BEST EXERCISE FOR PUTTING BACK PAIN BEHIND US
I keep reading where doing planks is one of the most effective exercises we can perform. So along with my hip stretches, I’ve added planking to my morning exercise routine.
The basic plank is simple: All you need do is hold a push up position while resting on your forearms. But holding the position had been a bit of a challenge. I started with doing 3 sets of just 15 seconds each, and have now worked up to 3 sets of a minute each.
Plank Benefits
Doing planks is the ideal exercise for strengthening your core. The core is made up of muscle groups that cover your back, abdominals, hips, pelvis, & buttocks. A weak core can lead to poor posture, neck pain, shoulder pain and even sore knees and hips.
But the most significant thing with core weakness is low back pain. I certainly have back pain and most other seniors I talk with also have this complaint. Performing this bodyweight exercise activates all the core muscles at once. It not only allows you to build muscle but also doesn’t put pressure on your spine or hips. In time, both you and I should be able to rid ourselves of back pain.
I’ve read that doing planks also:
- Significantly improves your posture
- Improves your overall balance
- Helps you become more flexible
- Increases your overall metabolism (and burns lots of calories)
Plank Variations
If resting on your forearms is uncomfortable you can try doing it in a push-up position with your arms fully extended. With either, contract your glutes and abs and keep your back and hips straight.
Side planks work on the obliques or side core muscles. Here you lie on your side, up on one elbow with your opposite hand on your hips. Then lift your hip and knees off the floor.
You might want to go to YouTube to check out the proper form for these and other plank positions.
To work on that low back pain and also gain the other benefits, we should probably perform planks every day either just by themselves or as part of our regular workout. Happy planking!