Core Corner: Back Pain
Research has suggested a link between back pain and the inability to maintain a stable torso during forced respiration. One way to work on this stability is to do interval work that alternates high heart rate cardio with core exercises. Using a treadmill, stationary bike, trainer, etc., start with a warm up. Then:
• Increase intensity to > 70% of aerobic/lactate threshold or >14 on 7-18 perceived exertion scale (i.e. until you are breathing heavily).
• Dismount and assume a side bridge posture as shown. The body should form a straight line from head to floor. For intermediate level, balance on elbow and knees, advanced level on one hand and feet.
• Hold the posture as you breathe deeply and recover your heart rate.
• Return to the aerobic task for a couple of minutes of recovery, then increase heart rate and repeat.
Tags: core corner
