Core Exercises For Women With Back Pain

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There are many workout programs available for women who want to stay fit. Some workout routines focus on weight loss, while there are also simple core exercises for women that focus on lessening back or muscle pain. Before you start however, it is important to know which part of the body needs the most attention. Nowadays, women are very career oriented and back pain is becoming a common issue.

Here are a few core exercises for women with back pain:

Hamstring Floor Stretch

core exercises for women

Another core exercise for women is the floor stretch. You might need a mat and some space to do this. It requires lying on the floor and stretching your back muscles. There are two ways to perform this: (1) You must lie down on your back. Make sure your knees are bent and feet are flat on the floor with your arms at the sides. (2) Put your hands behind your calf or thigh or whichever you feel the pain and then, gradually raise your leg. Stretch it as much as you can and hold it for 30 seconds until you feel the muscle is stretched enough. Repeat this step for both legs.

Knee-to-Chest Stretch

 core exercises for women

This core exercise for women work best for the muscles at the back of the hips, buttocks and lower back. There are two different ways to do this exercise: (1) Lie flat on the floor with your knees in a bent position. Make sure your arms should remain at your side. (2) Bring your feet up, right knee to the chest until your stomach muscles has contracted. Hold this position for twenty seconds so that the back of your legs can relax.

Spine Stretch

core exercises for women

This core exercise for women is highly recommended to soothe pain in the lower back and the sides of the body. First, you must lie on your back with knees bent. Keep your feet flat on the floor and place arms on the side. Pull your right knee to your chest until you feel the muscle contraction in your stomach. Keep your left leg straightened out on the floor. Right arm must be extended on the floor then; left hand should bring the right knee toward your left side. Your head should be facing down your extended arm. This should last for 20 seconds and remember not to curve your back.

Buttocks Floor Stretch

core exercises for women

This works best for the buttocks. This simple core exercise for women requires some space to lie on your back. Make sure that your feet are flat on the floor while your hands are at your side. Next, move your right leg across your left leg, while resting the foot on the left knee. While in this position, hold your left thigh and stretch your body. Keep this position for thirty seconds and repeat the steps.

Hip-Floor Stretch

core exercises for women

In a bent knee position, place your left foot on the ground behind your right foot. This core exercise for women may require you to use a pillow as knee support. Your right hand must be placed on your waist. Lean forward into your right hip while your right knee is on the floor. At this point, you must feel the right hip being stretched. Keep it for thirty seconds and then repeat the process.

Total Back Stretch

core exercises for women

This core exercise for women is helpful to relieve pain in the entire back, shoulders and arms. Part one of the total back stretch needs you to stand facing a table or counter a few feet away. Slightly bend your knees then grasp the edge. You should have an L shape with arms straight and your head just right along with shoulders. Hold the position for twenty seconds then proceed with part 2. Stand up straight, left hand in front of your body with elbow bent. Next, bend your right arm over your head as you lean slowly to the left with your upper torso. Hold this position for ten seconds and repeat the entire process.

Remember that exercise keeps your muscles stabilized and relaxed. These simple core exercises for women must be performed at least three times a week to eliminate back pain.

Do you have other core exercises for women that you want to share with us? 

Images courtesy of womansday.com 

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