We always get instructed to ‘activate the core’ – but do you actually know how to? What is our core? And how can we strengthen it?
For National Physiotherapy Backweek this week, we would like t tell you a little more about “the core”.
Our core encompasses four different structures that lie deep and central to our spine. Their function is to stabilize our spine, preventing lower back pain. Additionally, our core has a dynamic role of controlling specific movement from the deep intrinsic muscles that move us.
The core can be imagined as a house almost – it has a roof, floor, back and sides. Forming the roof of the core is our diaphragm, the muscle we need to breathe. The floor is made up of our pelvic floor muscles which span our pelvis like a large hammock – they are often overlooked yet have been shown to be a common underlying cause of lower back pain in multiple recent studies. The multifidus muscles form the back of our core and attach directly to the spinal column to provide stability and take pressure off our vertebral discs. Last but certainly not least, we move on to our transversus abdominus that forms the sides of our power ‘house’. It can be imagined as a corset, wrapping from the back to the front and down to the pelvic floor on both sides. It is connected in the front by a fascial sheet allowing the two ‘sides’ to act as one.
Because the core is so closely related to our lower back it affects stability, strength and overall stamina of that region. It is therefore extremely important to ensure our core is working optimally to decrease the incidence of lower back pain. It is also a hugely important part of rehabilitation following lower back surgery, as well as in patients with degeneration in the spine. Multiple studies have found that surgery can in fact be avoided with the correct rehabilitation program incorporating deep core strengthening.
Your physiotherapist is trained to assess and work through an individualized strengthening program with you to adequately strengthen your core.
At Riley Physiotherapists we also offer Pilates classes. Pilates was first discovered in Germany in the early 20th century by Joseph Pilates and is a unique body conditioning exercise designed to rebalance the body by achieving correct neutral alignment whilst targeting the deep core muscles. In essence, it challenges the core muscles and builds strength from the inside out.
Our Pilates classes are specifically tailored for individuals with a history of lower back pain, amongst other injuries. Exercises are adapted for each patient based on what was found in their physiotherapy assessment. It is an excellent way to maintain a happier lower back and the perfect long term solution for many patients.
Just remember, core is more! Feel free to book in with one of our Physiotherapists and get started on the right treatment path for you.
