Planking The Right Way Without The Back Pain

planking, upper cervical chiropractic

If you are one of those who wish they can go to the gym and workout, but their busy schedules stop them, then you found the answer to your dilemma. According to an upper cervical chiropractic professional, planking is the solution for people who live such busy lives.

Count yourself lucky because about a minute is all you need to spare to complete your first session. And take note, you do not need any special equipment to get started. Before you go ahead and start planking, it is best to know the basics to get the most out of this exercise.


What Is Planking?

According to Lifehack, planking is a form of exercise that uses its body weight to get into shape. Adopting a simple form with no need for multiple peripherals means that planking is something anyone can do without spending so much or completing multi-step preparations. This exercise seems to be a timeless classic and looks like it might never become outdated.

The biggest hook when it comes to planking is the absolute minimal time investment. Did you know that beginners only need to hold a form for 20 seconds? Yes, that is correct. By the time you appreciated that fact, a planking newbie somewhere completed an instance. Unbelievable, right?


What Are the Benefits?

If you are unsure and on the fence, here is a fun fact that might get you on board immediately. An upper cervical chiropractic shared that planking is an exercise that targets the core muscles in your abs or midsection. It can help you prepare for that beach body.

Let us look into the other perks of proper planking.

  • Strengthen spinal support

Aside from having well-developed core muscles, planking reinforces support for your spine. It tones up your upper and lower back muscles. When done correctly, it can reduce back pain.

  • Improve your stance

If you have been working in front of your desk for most of the day, it is highly possible that you like to recline or slouch. With planking, you can correct your form and posture. With your improved stance, you will look more confident when you go out and venture away from your home office.

  • Increase flexibility

As people get older, mobility becomes an issue. Regular planks can efficiently address this. Muscles in the shoulder areas, hamstrings, and even your feet stretch when you complete a plank. By doing this, you can maintain flexibility as you age.

  • Lessen stress

When you stretch your muscles, you end up releasing tension. Lower stress levels are a bonus feature of doing planks. Since you are no longer letting pressure build inside your system, your overall well-being will improve.

  • Reduce instances of body aches

With frequent muscle stretching and releasing of stress, you will likely experience fewer tension-related agonies like headaches and stomach pain.

planking, upper cervical chiropractic

How To Get Started?

  • Get on the floor and adopt a pushup position.
  • Keep your elbows right beneath your shoulders and bend them at 90 degrees or like a right angle. Do remember to keep your weight on your forearms.
  • The important part is to maintain a straight, rigid body. Keep it straight and avoid sagging in the middle. Doing so will do you more harm and leave you with nasty back pain.
  • With your head looking straight down, hold this position for 20 seconds. You can want to do it again or try to keep the plank longer. An upper cervical chiropractic cautions against doing so.  Ease into the program slowly yet surely. Rushing the process might hurt you.

Now, if you prefer to watch how someone does a classic plank before you do it, then go ahead and check out this video from Get Exercise Confident.


What Are The Common Mistakes?

According to Greatist, here are some of the frequent issues:

  • Inability to maintain a straight line

When this happens, the midsection sags, which increases the pressure on the lower back. Instead of being free from back pain, you might deal with one if you are not careful.

  • Adopting a downward dog yoga position

Keep it straight and comfortable. As in a downward dog, an inverted V position is not the right planking position. Remember not to switch them up.

  • Holding your breath in

Regular breathing is key to a successful exercise session. Do not hold it in because it can aggravate your lungs and increase tension which can hurt your back.

  • Minding the time too much

Before you start your session, set your alarm to not worry about the intervals. Enjoy the process and relax.


Complement Planking With Upper Cervical Chiropractic Care

Now that we know the benefits of a well-executed plank, you can go ahead and work with an upper cervical chiropractor to further reinforce its benefits. Chiropractic professionals are well-experienced in making sure the body is always in symmetry.

An aligned spine that is free of any issues saves the person from back pains and headaches, and it also helps ensure the body can function at its best. Sometimes alignment issues come up as a result of simple slips or even incorrect posture. Working with an upper cervical chiropractor helps resolve such matters. They can develop programs that restore the body’s proper alignment using the newest and most precise techniques.

At Upper Cervical Awareness, we have gathered the vital information you need to find the nearest upper cervical chiropractor in your area. You can go ahead and take a look at this directory. Your local chiropractic professional can help keep your spine fully aligned so you can enjoy the benefits of your planking sessions.

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The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.