Core Fitness: 5 Signs You May Have Weak Core Muscles

If your core is weak, your balance is poor. This leads to an unstable body, increasing the possibility that you could suffer a fall. A week core also makes you feel physically weak. You can support more physical effort when your core is strong. Most people think of core muscles as your abs. But your core is actually composed of 6 groups of 29 muscles located in your upper thighs, lower back, and the sides and front of your stomach.

How Do You Know If Your Core Is Weak?

(Photo credit: Wikipedia)

You may have an extremely strong core that is located beneath several layers of fat. This means you can actually look overweight and still have a very healthy core. So how can you tell if your core is weak or strong? A poor core and chronic lower back pain often accompany each other.

If you experience frequent tightness and pain in your lower back, a weak core could be a part of the problem. Since core muscles also protect your spine, poor posture is sometimes a sign of a weak core. Do you slouch when you stand or sit? This might be because your core muscles are weak, and cannot support your upper body for extended periods of time.

How is your balance? A weak core leads to poor balance. Try this. Stand with your feet 6 to 8 inches apart and start a timer. Close your eyes and lift one of your feet up off of the floor. Balance as long as you can, keeping your eyes closed. You should be able to stay in this position for a minimum of 10 seconds.  If not, you need to work on your core muscles. Try this with each of your legs.

You can also take a simple breathing test to see how strong your core is. While standing, take a deep breath. Hold for a second and then exhale. When you begin exhaling, compress your stomach back towards your spine as far as you can possibly go. If you cannot hold this pose for at least 10 seconds, your core definitely needs some work.

You can also test your core by holding the plank position. Lie face down on the floor. Supporting yourself on your forearms and toes, with your elbows at a 90 degree angle, lift your body and form a straight line from your neck to your ankles. If you cannot hold this position for at least 50 or 60 seconds before you crash to the floor, your core needs some help.

If you tried the tests above and found that you have weak core muscles, be sure to check back throughout the month, as we will be focusing on this very important area for the month of March, with helpful tips and weekly core workouts that will help you strengthen your core in just a few minutes per day! We'll be posting the first one this Thursday, so stay tuned!

Tips for Relieving Back Pain At Work

If you suffer from back pain caused by sitting all day, here are some tips for exercises and  other ideas for relieving back pain during your work day. These simple tips don't take long, but they can really help - try a few and see what works best for you. (Be sure to check back later this week, as we will post a great video for relieving back pain at work.) Check these out, and feel free to add your own tips below!

Image via WikipediaFix Lower Back Pain At Work | News Fire
There are many simple techniques you can use at home and work to help ease lower back pain, which is occurring more often these days. The only way to get relief that lasts is to follow a simple plan of removing both the ...
Publish Date: 07/13/2011 12:20
http://www.news-fire.com/fix-lower-back-pain-at-work/85084/

Lower Back Support - Your Back Pain Saviour? | ArticleField.com
First of all, lower back pain can ruin your sleep. It can also keep you from playing with your kids and minimize your ability to work. Lower back pain is, in fact, one of the most common reasons why people lose some time ...
Publish Date: 07/20/2011 18:01
http://www.articlefield.com/430959/lower-back-support-your-back-pain-saviour/

How Come Back Pain Occurs Frequently? - Health Hub Articles ...
This is the reason back pain is so frequent. The stats say that back pain will certainly affect 80 % of adults at some period and will also be severe enough to affect your daily work schedule. Nonetheless back pain ...
Publish Date: 07/20/2011 12:13
http://www.healthhubarticles.com/how-come-back-pain-occurs-frequently/

Video-Yoga for Lower Back Pain

Here is a quick video with a few simple yoga exercises to relieve pain and tension in the lower back. This series is pretty easy, but can be quite helpful for those who spend a lot of time sitting, as it will loosen and lengthen your muscles, in a gentle fashion. This would be a good set to do in the middle of your workday, if you can get away from your desk for a few minutes.

Yoga for Lower Back Pain : Cat Cow Yoga Pose for Lower Back Pain
Learn how to do the cat cow progression pose when using yoga poses for lower back pain relief in this free exercise video from a hatha yoga instructor. Expert: Elizabeth Rose Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in...



For more back pain exercises, visit our website at http://www.newholisticliving.com/painrelief.html, or go here for a FREE book on getting rid of back pain.