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Core Strengthening
Core strengthening has become a huge hot topic in back pain over the last few years but exactly what is it? And how does it work to decrease back pain?
Contrary to what a lot of people believe, core strengthening is NOT about sit-ups, or getting a stronger 6 pack!
Core muscle strength is all about getting the deepest layers of muscles in the trunk (the ones closest to the spine) to contract and stabilize the spine, whenever you are doing movements that put stress on your back. People who are inactive or have back pain will have poor strength and control in their core muscles. They will also tend to use muscles that are not suited to stabilizing the spine, which can also be a cause of ongoing pain and muscle tightness and stiffness.
The 2 most important muscles that make up the core:
1. The transverse abdominis. This is the deepest layer of your abdominal muscles and when it contracts it pulls your belly button in towards your spine. Think of it like your bodys natural corset, or even better, like a weightlifters belt that stabilizes the trunk. Research has shown that in people with healthy backs - this muscle turns on first before ANY other muscle when you move so that it can safely stabilise your spine. One other thing that happens when you activate your transverse abdominis…..
It turns on the muscle called Multifidus:
2. Multifidus is more like a little group of muscles that run from one vertebra in your lower back to the next. They are small and close to the spine and when they contract they work perfectly to stabilize each spinal segment. When you are working your transverse abdminis you will be working with multifidus as well.
How to get started with core muscle strengthening:
The best way to get started is to make sure that you are turning on the muscles properly. It can be difficult and sometimes it helps to get someone who has done it before to check that you are doing it right.
To practice turning on your transverse abdominis, lie on your back with your knees bent and back flat on the ground. Place your hands on the pointy bones at the front of your hips - then move them one inch closer together and one inch down (this is roughly where your transverse abdominal muscles are). Draw your belly button into your spine and hold it for 10 seconds. You should feel your abdomen flatten out slightly underneath your hands - it shouldn’t be a big movement.
This is a very simple way to get started, and the key is actually being able to turn on these muscles automatically for long periods of time throughout the day, and when you are doing potentially stressful movements for your back….
For some other simple core exercises click here…
This information is not a substitute for independent professional advice. This information should not be used on its own to diagnose, treat, cure or prevent any injury or disease. The accuracy and completeness of information cannot be guaranteed at the time of reading. Please contact the practice and speak to a qualified professional if you have any specific questions related to this material.
