A Good Core Workout?
 

Since I have recently been recovering from some lower back strain which has also affected my hips and hamstrings, I am more mindful than ever of the need to keep my core strong and flexible.
Any thoughts about a simple (doable in a busy schedule) core routine?
What are your thoughts about Chiropractic?

Among other things I do planks daily - but I have found that side planks do not agree, so I don't do them. I am currently doing a couple of 100 second planks every day (don't sag your butt). Then I do bridges - using a fitness ball to raise my heels higher. I do 2 legged and 1 legged bridges. I use a bosu ball for more core work - I found a great video on the internet on bosu ball and core exercises.

Beyond that, I have a daily stretching routine and a whole variety of resistance exercises, rotating through various exercises, including body dips, pushups, lat and overhead exercises, back and pecs, etc.

I am pleased that I have made significant improvement in reduced back - and hip - pain this past year. I also take Celebrex.

I had an L-4; L-5 fusion about 18 months ago.

I would suggest you contact a good PT or personal trainer for a series of exercises just for you.

Bend over touch the ground and slowly raise back up. As you raise up try to raise one vertebra at a time from the bottom of the spine moving up. This is not a power move so don't strain. You've shooting for a calm relaxed feeling afterward.

My opinion of Chiropractic is that the good ones are trying to externally align spinal problems caused by unbalanced muscle strength. They can get you back in alignment temporary but the cause remains. Unless you address the root cause of the problem you'll have to keep going back.

This winter I've been doing the workout at the following link and am seeing good results with my core strength and endurance:

http://www.bicycling.com/training-nu.../core?page=0,1

Heh, heh...the first time I tried this I was stunned at how weak some of these core muscle groups were. There is one exercise where you are supposed to hold a particular pose for 60 seconds. I think I barely managed 15 seconds the first time I tried it.

Do Pilates.

Bookmarked.

Most physical therapists receive training in manipulation - they get a separate set of letters after their name when they've done the training. There really is little reason to go to a chiropractor when you have a good PT available.

This is a great source of fitnees and training information.

http://www.bicycling.com/training-nu...aining-fitness

Do 100 push-ups, 100 sit-ups, 50 leg lifts every morning. What! Try do sets of 20 each, can't do 20 push-ups do as many as you can then do knee push-ups. By the way push-ups really add to core strength because you have your abs engaged much like the plank exercises. If this workout is too hard do it every other day. I'm 61 and I do it took me about 3 months to get used to it. I rest about minute between sets, sometimes two minutes I do my workout while watching the morning news so the time flies by. Good luck your back will feel better with exercise mine certainly did.

If you have existing back problems (even if you don't, if you're 50+), many of the recommended exercises can do more harm than good. Take a look at the following video http://www.youtube.com/watch?v=U-K7jtcJ0Dc , and others from the author of Foundation, by Dr. Eric Goodman. Additional author is Peter Park, with forward by Lance Armstrong.

When most people think "core" they think "abs", and doing sit-ups, Pilates exercises, etc. There's a big difference between "core" and proper development of spinal support muscle systems. I've done several years of mat Pilates and yoga, and many of the poses put unnecessary strain on your back. They can be good if you don't have pre-existing problems, not not so good if you do.

Goodman and Park's system isn't new, and others have identified similar exercise regimens for back health. The information was just a lot harder to dig out before publication of Foundation. Having a mirror available really helps - as it does for other exercises like yoga, Pilates, free weights, cycling/spinning, etc. I'm getting a large, non-glass studio mirror for my new exercise room.

If you've seen a physio for your back, you probably have been doing some stretching and strengthening exercises. Foam rollers can be used to very good effect on tight muscles. Chiropractic may provide some relief, but I'm with Jethro that other options probably work better. If your insurance covers chiro, and you can find one that is recognized for competency dealing with back problems, give it a shot. I've been fortunate to have been under the care of an ortho and physio who have worked with Olympic and professional sports teams, and they're not keen on chiro for most problems. Personally, I'm a big fan of deep tissue, full body massages.

This is a proven winner for core strength which you can do anywhere in a compressed time period and all you need is the ball.
The Medicine Ball 200
http://www.menshealth.com/fitness/ul...e-ball-workout With any new exercise a Doctor's comments/views beforehand is usually a good idea.

I wouldn't think a Chiropractor would be superior to a Physical therapist given the description of the issue. Then again, your GP would be the best person to answer that question.