Core Part 6; Core Strength vs. Flexibility: What’s More Important for Back Health?

When discussing and managing back health, two key elements often come up in the planning: core strength and flexibility. Both are crucial, but how do they weigh up against each other in terms of relevance and importance? In this article, we’ll explore the roles of core strength and flexibility in maintaining a healthy back, helping you understand which one might take priority for your specific needs.

Core Strength: The Backbone of Stability Your core muscles are the central hub of your body’s strength, providing stability and support to your spine. Without a strong core, your back lacks the support it needs, leading to poor posture, increased strain, and a higher risk of injury. Strengthening your core can significantly reduce back pain by creating a solid foundation for all your movements.

Flexibility: The Key to Mobility Flexibility, particularly in the hips, hamstrings, and lower back, plays a vital role in allowing your body to move freely without undue strain on the spine. Tight muscles can pull on the lower back, causing discomfort and limiting your range of motion. Flexibility exercises help maintain or increase your mobility, preventing stiffness and discomfort.

Of major importance. Flexibility for its own sake can be a problem. What we are looking for is flexibility to move in your “working” range. Through that working range we want strength to support the joints and produce an action. If you have a lot of flexibility without the strength to support that joint range then you will get all types of problems including joint damage let alone “energy leak”. Watch someone lift a box from the floor. Does their lumbar spine remain still and stiff or does it increase its flexion? Joint support cannot be sustained so what we see is an increased load going through the lumbar joints and a massive increase in injury risk.

Core Strength vs. Flexibility: What Should You Focus On? It’s not about choosing one over the other but finding a balance. Depending on your current condition and what you want to do with your body:

1. If you experience frequent back pain: Start with core-strengthening exercises to stabilize your spine. Get some conditioning of the muscles through small joint ranges first.

2. If you feel stiff or notice limited mobility: Focus on flexibility exercises to increase your range of motion. Remember that your spine is only part of your flexibility profile. Your hips have a massive role to play in your spine's protection.
3. For overall back health: Incorporate both core-strengthening and flexibility exercises into your routine.

Key takeaway:
Finding the right balance between core strength and flexibility can be a game-changer for your back health. This is not complex or difficult but it does need to be planned for you as an individual. Want a personalized plan? Book a session at Northcote Chiropractic Centre or Essendon Health & Sports today!