Reinventing Myself
Living with chronic back and leg pain
By Cathy Smith
Part 6: Core Strength and Flexibility Routine
In this blog, I am sharing the key core exercises and stretches that I do to help keep me strong and mobile. Since arthritis is my new best friend, I tend to be stiff upon waking or sitting. I am constantly on the floor stretching.
My basic routine consists of the following: I start with a few simple yoga poses all done with deep breathing: 1) cat/cow, 2) child pose, and 3) cobra pose. I then move to a hip flexor stretch before I transition to my back (done in a kneeling position on one knee and gently lunge forward). Stretches while on my back include: 1) single knee to chest, 2) knees together roll hips to each side, 3) hamstring stretches with yoga strap, and 4) hip and piriformis stretches (done with heel placed on opposite knee).
I try to do the above stretches at the start of my day and then will do a portion throughout the day and at bedtime depending on how stiff I am feeling. This is a routine that is easy to do whether at home or on the road.
I also have core exercises that I do about 4 times a week. The core exercises I do are: 1) ab work, 2) bridges, 3) half push-ups, 4) squats, and 5) lunges. I normally throw in a plank or two and superman depending on how strong I am feeling.
I know it sounds like a lot, but for me, it is a habit that makes me feel so much better (note, I started doing routine core exercises and stretching in high school). It keeps me strong and allows me to stay as active as possible. When my back and leg pain is being more angry than normal, I will back off of my daily routine, but even on my worse days, I try to do a partial cobra pose (helps keep that disk material in place) and single knee to chest as well as some walking if even just around the house.
A strong core helps me lead a strong, healthy, happy life! What do you do to stay strong? I would love to hear from others.
NOTE: Consult with your doctor or physical therapist before doing any of these exercises.
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In Part 6 of this series of articles, Cathy describes her daily core strength and flexibility routine to stay strong and mobile.