Back pain is something that affects even the strongest of people. Whether you had surgery on your lower back in the past, or you just deal with chronic pain, the plank pose is one of the best exercises to do at home. As one of the top yoga stretches, the plank pose is something that anyone can do. Even if you have limited mobility and think you’ll never get off the floor once you get down, you’ll feel differently after you try this pose a few times. Learn how you can do the plank pose at home and how it can help your back.
Plank Pose Instructions
The plank pose is a pose that you do on the floor. Place a yoga mat on the floor. Place your hands and knees flat on the floor with your shoulders directly over your wrists and your hips directly over your knees. Take a deep breath in as you press down on the floor and take a step back with your feet. Keep stepping back until your upper body is at a 45 degree angle with the floor. Hold this pose as you bring your stomach muscles up towards your body. Exhale as you lower back down.
Though the plank pose is simple, not everyone can do the pose. If you have problems with flexibility, or if the movement causes pain in your lower back, try the modified pose. While sitting on your hands and knees, move your knees under your hips and your wrists under your shoulders. Take a deep breath as you pull your ab muscles in and try to straighten your back. Exhale as you return to your original position.
The Plank and Your Back
The plank poses is one of the best poses for those dealing with lower back pain because it strengthens your core. Your core is the series of muscles in and around your stomach that give you more strength and control over your body. A stronger core helps improve your posture, which takes some of the pressure off your lower back. This pose may also help strengthen the muscles in your lower legs, which lets you bend and stretch easier without feeling any twinges in your back. Try doing the pose a few times every day a few days out of the week until you do the pose several times every day. You’ll improve your muscles and may feel less pain.