Many people have been told they need to strengthen their ‘core’ muscles, but what are the core muscles, why is it beneficial to strengthen them, and why might this help with posture, back pain, and other conditions?
What are the core muscles?
The core muscles are not deep within the body, despite what their name suggests, but in fact act as a corset around the trunk. The major component muscles include your abdominals, lumbar erector spinae (lower back) and quadratus lumborum (side bending muscles).
Why is training the core important?
The core muscles can be weakened due to factors such as pregnancy and abdominal surgery, and general lack of use will also result in loss of tone. Training will help rebuild the strength of the core muscles. But it is not just about strength – one of the most important things for avoiding lower back problems on a day-to-day basis is having good control and coordination of the core muscles.
Core muscle strengthening and improved coordination is also likely to help in the case of rehabilitation following muscular strain, ligament weakness, loss of muscle pre-contraction (engagement) following injury, weakness due to a chronic disc injury (when recommended), and mild degeneration of the joints of the spine.
For example, coordination of the core muscles can be affected following spinal injury due to the muscles of the area going into a protective spasm. In such cases, the process of engaging core muscles may have to be relearnt – and this can be achieved through training these muscles.
Can it help back pain?
Yes! Research shows that core-focused exercise can help people suffering from lower back pain to restore normal function. Occasionally, focus on the core may cause aggravation, but this is normally only in cases where people are suffering with severe spinal joint degeneration or with certain disc injuries.
More benefits of a strong core:
Let’s be honest, it is aesthetically pleasing to have a strong and toned-looking midriff. However, there are many other benefits too. Firstly, your posture is likely to be better, both when standing and seated. Good posture is about having a strong and well- functioning foundation, and this is in part your core musculature. Having a good posture places less stress both on the spine and also on the plethora of muscles and ligaments that attach to the spine.
Secondly, you will benefit from increased spinal stability, which decreases the likelihood of actually developing lower back pain. The improved coordination of these muscles will also enable appropriate engagement prior to movement of the spine or lifting.
Thirdly, improved coordination and tone at rest can reduce the likelihood of incontinence, womb prolapse and hernias, because the core muscles include the pelvic floor muscles.
I hope this provides a better idea of why strong and functioning core muscles are important and also how they can help to protect the back from injury.
As an osteopath I would be be happy to diagnose, treat, advise and help you manage your back pain. This may include prescribing specific exercises, including those to strengthen the core, or recommending types of exercise class.
Chris Brooks
07811 388557
sussexosteo@gmail.com
www.sussexosteo.com
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