Core exercises helpful for back pain

Q: I have shoulder, neck and lower-back pain, and my general physician suggested that I exercise to improve my core strength. Am I adding even more stress to my muscles to avoid pain? What’s your take on core exercises? — Tim H., Mentor, Ohio

A: Youhaveawisedoctor. Instead of loading you up with pain meds or suggesting unnecessary procedures, your physician is directing you to the first line of defense for everyday shoulder, neck and low-back pain: physical therapy coupled with core strengthening.

The Cleveland Clinic’s fitness specialist, Ryan Sidak recommends these two exercises:

Low plank — targeting abdominal muscles and spinal erectors around your lowerback:stretchoutona mat face down. With elbows bent at a 90-degree angle in line with your shoulders, raise yourself up onto toes and forearms. Squeeze your glutes and suck your belly button toward your spine. Maintain a straight line from the crown of your head to your heels. Hold for 20 seconds, if possible.

Superman — toning the lumbar region of the spine: On a mat, lie on your stomach with your feet together and your arms stretched straight out above your head. Raise your left arm and right leg, keeping your neck aligned with your spine. Hold for 2-3 seconds; relax. Alternate sides, doing 8 to 10 reps per side.

Q: I’m worried about losing my mind as I get older. I’m 55 now. My mom had dementia in her 80s, and it scares me to death! I exercise every day, eat carefully, do volunteer work and get regular checkups. But I’m worried that it’s not enough. — Liz G., Richmond, Virginia

A: Various forms of dementia are increasingly common and, yes, scary. According to the Centers for Disease Control and Prevention, death rates from Alzheimer’s disease increased 55 percent between 1999 and 2014, and it’s predicted that by age 85 at least half of folks will develop some form of dementia.

However, over 80 percent of most forms of dementia are the result of long-term lifestyle choices that lead to cardiovascular problems, obesity and chronic bodywide inflammation.

Add a regular meditation routine to your healthful habits. A new study in the Journal of Cognitive Enhancement found that people who meditate regularly are better able to cope with stressors. Then there’s a good chance that you’ll feel calmer and lose pounds while reducing your risk of cognition problems.

Email questions for Mehmet Oz and Mike Roizen to youdocsdaily@sharecare. com.