What is the Core? Understanding the muscles that support your spine
Part 1 - What is the Core? Understanding the Muscles that Support Your Spine
What is the Core? Understanding the Muscles that Support Your Spine
The term "core" is thrown around a lot when we talk about fitness, back health, and posture. But what exactly is the core, and why is it so important for preventing and alleviating back pain?
Defining the Core: Your core isn't just your abs! It's a group of muscles that work together to stabilize and support your spine. These muscles include your;
1. Abdominal muscles (rectus abdominis, transverse abdominis, internal and external obliques)
2. Spine muscles (erector spinae, multifidus, quadratus lumborum)
3. Hips (iliopsoas)
4. Pelvic floor (levator ani is the largest among a number of smaller muscle groups)
5. Diaphragm.
Together, they form a cylinder of support around your spine. Top to bottom, front to back and side to side, helping you maintain balance, posture, and movement without pain.
The Core's Role in Back Pain: Think of your core muscles like the guide ropes of a tent. If one of those ropes is not tight, the whole structure becomes unstable. Weak core muscles force your spine to do more work, often leading to pain and injury. This can result in issues like herniated discs, sciatica, or general lower back pain. By strengthening your core, you ensure that the load is shared equally, relieving stress on your back and making everyday movements more comfortable and risk-free.
3 Practical Tips for Engaging Your Core:
- Breathing Exercises: Start with deep, diaphragmatic breathing. Learning to engage your diaphragm can improve core stability and is an easy exercise to do anywhere.
Diaphragmatic Breathing Technique - Pelvic Tilts: These can be done while lying on your back and are great for building awareness and control over your core muscles.
Pelvic Tilt Technique - Bridge Pose: This exercise helps activate both your glutes and lower back muscles, key components of your core that protect your spine.
Bridge Pose
Understanding and engaging your core muscles is the first step to relieving back pain. If you're not sure where to start, we’d love to help guide you! Book an appointment with us at Essendon Health & Sports Centre and learn how to build a solid foundation for your back health.
No Back Pain Series – Key 2; Strengthen Your Core for a Healthier Spine
