Core Exercises

Core Exercises

- Article by John Miller

Core Exercises

How Strong is Your Core?

The Importance of Core Exercise for Spinal Health and Injury Prevention

Have you ever wondered why having a strong core is essential for your overall health? Core strength, also known as stabilisation, plays a crucial role in dynamically controlling and supporting your spine through deep and specific muscles.

The spinal area is inherently unstable, and the five vertebrae in your lower back that rest on the sacrum – a triangular bone that wedges into the pelvis – allow for twisting, bending, and arching. However, without constant muscular support from your core stabilisers, your spine would be prone to collapsing.

Your deep core muscles are responsible for supporting, controlling, and moving your lower spine and pelvis. They are the most energy-efficient and ideally located muscles to do their job 24/7.

When you experience back pain, your deep core stability muscles automatically switch off, leaving your spine vulnerable to further injuries and persistent chronic pain. However, specific retraining can help reactivate these muscles and restore their function.

An experienced physiotherapist who has undergone core stability retraining can test your core strength. Alternatively, real-time ultrasound physiotherapy can be an even more effective technique for testing your core stability muscles. With a strong core, you can maintain a healthy spine, prevent injuries, and improve your overall physical performance.

Core Exercises
Core Exercises

Core Exercises FAQs

More info:

- Article by John Miller

Do Core Exercises Help Lower Back Pain?

While all back exercises that strengthen the muscles that traverse your back are essential, back pain researchers have emphasised retraining your deep core muscles as a priority.

Core Stability is your body's ability to dynamically control and support your spine via specific muscles.

Your spine is an inherently unstable area of your body. Your lower back has five vertebrae that allow twisting, bending and arching with no other bones to assist. They sit on top of a triangular bone called the sacrum, which wedges itself into the pelvis. Unfortunately, all of these bones would fall in a heap on the ground without solid support.

Your deep core muscles are the main structures that support, control and move your lower spine and pelvis. They are also the most energy-efficient and best-positioned muscles to do the job for 24 hours a day.

However, your spine is not fully supported by its usual muscular corset when they turn off. This lack of support makes it quite vulnerable to injury and chronic pain.

Research has shown that our back pain causes your "deep core stability" muscles to STOP working in EVERY case.

When you experience low back pain, your brain automatically inhibits the Transversus Abdominis (TA) muscle's regular activity. This inhibition occurs in 100% of sufferers. Unfortunately, even once the back pain has eased, the TA muscle does not automatically switch on again.

Inhibition of the TA muscle exposes your spine to further trauma and hence "recurrent back pain". Each incident becomes a little more severe, and consequently, further wasting of the TA occurs.

Other causes of muscle inhibition include previous abdominal surgery, pelvic pain and post-pregnancy.

What are the Benefits of Core Stability Training?

Researchers have shown that the correct use of your core stability muscles not only prevents pain but also alleviates pain if you're already suffering. You'll be able to run faster, jump higher and even throw further when these muscles work correctly. Also, your body's strength, power, endurance and performance will improve.

Don't hesitate to get in touch with your PhysioWorks physiotherapist for more information.

Back Pain Info

Back Conditions:

Understanding the Common Causes of Lower Back Pain

Lower back pain results from a variety of conditions, ranging from muscle-related injuries to nerve-related issues and systemic diseases. To effectively address and treat this discomfort, it is crucial to comprehend the underlying causes. This comprehensive guide explores different factors contributing to lower back pain and provides valuable information to help you find relief.

1. Muscle-Related Injuries

2. Bone-Related Injuries

3. Disc-Related Injuries

4. Back Joint Injuries

5. Nerve-Related Injuries

6. Pelvis-Related Injuries

7. Pregnancy-Related Pain

8. Systemic Diseases

Additional Info