How to Prevent Lower Back Pain after 40

Did you know that as many as 80% of us deal with low back pain at some point or another? 

I’ve got some tips for you  to help prevent back pain from interfering with your life. 

There are two basic types of back pain – the first is acute, which often is caused by an injury. It comes on fast and it usually heals on its own with some rest. 

The second is chronic, which hangs around for a long time and often the cause of lower back pain as we get older. 

It also can be caused by an injury but other factors include postural problems, muscle weakness as we age, structural issues with your spine, illness, and sometimes the cause can seem like a mystery. 

So … what can you do about low back pain? 

Prevention is everything! And a big part of that is making your core muscles as strong and resilient as you possibly can. 

That way both your low back and core are better prepared to tackle all the tasks they are called to do every day to keep your body stable, strong, and balanced. 

So exactly how do you make your core stronger and more resilient? 

By doing exercises that challenge your muscles just enough to build both muscular endurance and strength. 

To start with, I’m talking about exercises like planks and glute bridges.  

It can be tempting to “go for the burn” and really push yourself with these exercises, but this is one time you get a pass on all that! 

In fact, you’ll get better results if you slow down, focus on good posture and form, and really listen to your body. It also might mean making modifications in the exercises until your body gets strong enough to handle more challenging versions. 

For example, you might start out by doing planks from your knees instead of your toes, and maybe even doing a 15-second version, slowly increasing how long you hold the plank as you get stronger. 

But also, here’s something you might not realize: 

Almost every exercise you do can become a core exercise if you make sure your abdominals are engaged. 

Things like squats, pushups, and lunges all work your core. You also can sneak in some core stability work by balancing on one foot while having your core muscles engaged. 

Here’s a quick way to make sure your core muscles are engaged: think about “zipping up” the area just below your belly button before you do every exercise, like you are zipping up a pair of jeans. 

If you start paying attention to those core muscles, you’ll be amazed at what a difference it makes – and how quickly you’ll feel the payoff in improved core strength. 

If you are looking to make some changes in your fitness/wellness,   I’m here to support your success and help you reach your goals. 

If you want more tips on a building core strength, be sure to register for my FREE Live Coaching Call, Stronger to the Core.