Building On Your Core

If you have ever suffered from low back pain, you may have been told by your physiotherapist or health care professional that you should strengthen your core. However, if you Google core exercises, you will quickly learn that there are so many exercises that target many different muscles and it can be overwhelming to determine where you should start. It is always best to be assessed by your physiotherapist or health professional before beginning an exercise program so that it can be tailored to your needs and prevent any further damage. But here’s the low down on the core…

Your core includes all the muscles and joints below your rib cage and above your pelvic floor. There are many muscles in this region, which are generally divided into the superficial muscles (prime movers) and the deep muscles (stabilizing muscles). Recent research has shown that the deep muscles (transverse abdominis and multifidus) work differently than the superficial muscles because they prepare us for movement by providing stability in the spine and they also remain contracted at a low level all day long to support our posture. Research has proven that the timing, and co-contraction of the stabilizing muscles are disrupted with back or pelvic pain. Often it is the communication between the brain and the deep core muscles (a motor planning problem) that is dysfunctional. Unfortunately, traditional gym exercises that focus on the core will not help improve the coordination/timing of these smaller and deeper muscles. The first step is to isolate these deep muscles and as your activation improves you will start to use these muscles more in real life situations. Once you become good at isolating these muscles and coordinating their activation, there are different ways to load your system to increase the resistance and build strength in the transverse abdominis and multifidus. Ultimately by strengthening these muscles you will develop a stable platform for all the other core muscles to build and get stronger on.

See the attached link to learn some cues to start to isolate your transverse abdominis muscle. Remember it is always best to consult your physiotherapist or health professional for specific advice that relates to your problem.

http://www.youtube.com/watch?v=aqwx6uCwhUQ