During the dog days of summer, the rush to cram in a few more outdoor activities often takes precedence over structured fitness routines. Many indulge in this reprieve, reaping the benefits of healthy bodies cultivated throughout winter and spring.

One risk of this enticing exercise downtime, however, is that core and back muscles quickly become deconditioned, greatly increasing the potential for minor back injuries.

Say, just as gallant attempts are made to move a canoe without assistance or lift a beverage cooler that is a little too full of ice…

To best avoid these injuries, practice consistent, year-round abdominal conditioning focused on maintaining whole-core strength, including the hard to reach lower core. In case it’s too late for preventative measures, here are some exercises to help soothe an irritated back. First, determine whether your back pain is lessened when you sit down or when you stand and walk.

If sitting feels best, you will most likely benefit from extension exercises.

To perform a back extension, begin by lying face down with your hands at your side. Next, slowly raise your shoulders while contracting your lower back muscles. Hold the position for one second before lowering the shoulders and relaxing the back, keeping your neck straight and lower body relaxed.

If standing relieves your pain, then flexion exercises might be more helpful.

One effective flexion exercise is the pelvic tilt. To start, lie flat on your back with bent knees and both feet flat on the ground. Next contract your lower abdominal muscles to gently tilt your upper pelvis toward the floor. Hold for five seconds, maintaining contact between the ground and your lower back. It is also effective to roll a small towel and place it between your lower back and the floor while you perform this exercise. This helps to maintain neutral spine posture. For a more precise measurement of this exercise you can use a core training device called the Abdometer®, which uses an adjustable air pouch and a digital monitoring system to maintain the natural curvature of the lower spine during abdominal exercises.

For best results with each exercise above, perform three sets of 15 repetitions each day.

Addressing more serious back injuries may require consultation with a physician who may recommend a rehabilitation program with a trained fitness professional.

Enjoy your summers, everyone, and remember to always think twice and lift once!

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.