Engaging Core Muscles for Spine Health

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After you read this article, you will realize that a lot of your daily activities are using your body's core muscles. This article will also describe what is the relationship between core strength and back pain; and will name early-on signs for a weak core. Then, I will prove to you that engaging those core muscles daily offers many life-long benefits that we can all use including increased balance and stability, helps prevent injuries, reduce back pain, and improved posture.

What is your core?

When most people think about the core of the body, they think of the abdominal muscle or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too. The soft tissues around the spine also play a key role in lower back pain. The core muscles are the primary muscle group for maintaining spinal stability. There is a large and complex group of muscles that work together to support the spine, help hold the body upright and allow the trunk of the body to move, twist, and bend in many directions. Your core includes the following:

1.    Front abdominal muscles: the rectus abdominis

2.    Muscles along the side of your body: the internal and external obliques

3.    A deep muscle that wraps around the front: the transverse abdominis

4.    Muscles in your back that are located between your spine bones and run along your spine: the erector spinae and multifidi

5.    Your core also includes the diaphragm and muscles of the pelvic floor.

6.    Some people also consider the gluteal muscles as core muscles.

The core muscles can be divided into two groups according to their functions and attributes.

1.    The first group of muscles is composed of the deep core muscles, which are also called local stabilizing muscles. These muscles primarily include the transversus abdominis, lumbar multifidus, internal oblique muscle, and quadratus lumborum. The transversus abdominis and lumbar multifidus activate a co-contraction mechanism. The abdominal draw-in (exercise method which increases the abdominal pressure by pulling the abdominal walls inside) that occurs during contraction provides spine segmental stability and maintains the spine within the neutral zone. In addition, these muscles provide precise motor control and are thus primarily responsible for spinal stability. When the core muscles function normally, they can maintain segmental stability, protect the spine, and reduce stress impacting the lumbar vertebrae and intervertebral discs; hence, the core muscles are also called “the natural brace” in humans. Your deep core muscles are the main structures that support, control, and move your lower spine and pelvis. They are also the most energy-efficient and best-positioned muscles to do the job for a 24 hours day.

2.    The second group of muscles comprises the shallow core muscles, which are also known as global stabilizing muscles, including the rectus abdominis, internal and external oblique muscles, erector spinae, quadratus lumborum, and hip muscle groups. These muscles are not directly attached to the spine but connect the pelvis to the thoracic ribs or leg joints, thereby enabling additional spinal control.

Strengthening all of these muscles reduces the strain on your back and helps relieve or prevent pain. These muscles provide stability to your trunk, and keep your bones aligned properly so that there are no abnormal stresses on your joints. A strong core also helps your balance, which will prevent falls and enable you to exercise and conduct daily activities such as housework.

Adding core strengthening to your exercise routine can help protect your back and neck. By boosting your core strength, you'll also be less likely to rely on other back pain treatments, such as medications. It is important to incorporate exercises that work all of your abdominal muscles equally. Core exercises should involve the major muscles in your abdomen, including your internal and external obliques and the transverse abdominals. The first time you experience low back pain, your brain automatically inhibits the normal activity of the Transversus Abdominis (TA) muscle. This occurs in 100% of sufferers from LBP. Unfortunately, even once the back pain has reduced, the TA muscle does not automatically switch on again. Inhibition of the TA muscle exposes your spine to further trauma and hence "recurrent back pain". Each incident becomes a little more severe and consequently further destroying of the TA occurs. Other causes of muscle inhibition include previous abdominal surgery, pelvic pain, and post-pregnancy.

What is the relationship between core strength and back pain?

Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain, and/or injuries to the muscles, ligaments, and discs that support the spine. Over time, a muscle injury that has not been managed correctly may lead to an overall imbalance in the spine. This can lead to constant tension on the muscles, ligaments, and bones, making the back more prone to injury or re-injury. Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments (the tissue that connects bone to bone) as well as the spinal bones or the discs (which lie between the spinal bones) for stability, which can cause pain. When the deep core muscle turns off, your spine is not fully supported by its normal muscular corset. This makes it quite vulnerable to injury and chronic pain. Research has shown that back pain causes your "deep core stability" muscles to STOP working in EVERY case. Many people have back pain, whether it's upper back pain or low back pain, and this may be partly caused by weak abdominal muscles. Since your abs are the front anchor of your spine, if they are weak, then the other structures supporting your spine (your back muscles, for example) will have to work harder.

By developing stronger core muscles, you'll be less likely to injure or strain your back muscles. Preventing back pain caused by muscle strain can be pretty simple—if you know how to avoid it in the first place.

Key techniques that may help you steer clear of back pain:

• Stretch regularly: Since many of us spend most days sitting at a desk, stretching for a few minutes a day may be very beneficial.
• Lose weight if necessary: Being overweight puts extra strain on your back.
• Be sure to get enough sleep: Aim for 8 or more hours of sleep every night. As with your mind, your spine needs rest, too. It supports the weight of your back, so make sleep a priority.
• Incorporate proper techniques when lifting something: Use the strength of your legs instead of your back to lift.

Early on signs for weak core:

1.    You rely on your arms to get out of a chair or bed. It takes a lot of abdominal strength, not only to sit up but to push yourself and roll onto your side. To transition from lying or sitting to standing, your abdominals and deep core muscles have to be able to brace, while your glutes have to be strong enough to push you to your feet. If you find you regularly rely on the strength of your hands and arms to push yourself out of your chair or bed, it’s time to add core-bracing and glute-strengthening exercises to your fitness routine. Try this 20-second fitness test: Sit down in your favorite chair, and get comfortable. Now stand up. Did you use your hands to help push yourself up? If so, it might mean your core strength is lacking.

2.    Your lower back arches while standing or walking. Standing or walking with an overarched back could signal a couple of weaknesses. First, your core lacks the stability and control to keep your spine in a good, neutral position, while tight hip flexors pull your pelvis forward. Have you ever caught yourself (or noticed someone else) standing or walking with your lower back arched and pelvis jutting (sticking out) forward? That’s your body’s way of telling you something’s off. If your core is weak, your body compensates so other muscles will help hold you up. Not surprisingly, this overarched position can lead to pain in your low back over time—which is why low back pain is another sign of a weak core.

3.    You sway as you walk. Your core is supposed to resist against other movements and stabilize so your shoulders and hips can move around it. If your core muscles—in particular, your obliques, which run along the sides of your torso, aren’t strong enough to control your torso while walking, your pelvis ends up dropping side to side, resulting in a slight rocking motion. Tilting or swaying side to side while walking is a significant sign you’ve lost some core strength and stability, especially lateral (side) trunk stability.

4.    You hold your breath during core exercises. Your diaphragm (a large muscle between your chest and digestive organs) works closely with surrounding deep core muscles to control movement and breath. If you find yourself holding your breath during core exercises, you may lack the strength to control core function and breath simultaneously. Holding your breath increases the abdominal pressure, and while that makes you feel like you’re more stable, you’re not engaging those abdominal muscles to create that stability.

5.    Reduced Sports Performance, weak stomach muscles, "collapsing" technique (for instance, running or landing), slower performance times, or less power, all of these are signs that your core is weak.

Core exercises improve your balance and stability:

A weak core impacts everyday life more than you think. Even basic functional movements (like getting out of bed or walking to the car) start to feel challenging, if not impossible. Weak core muscles can also leave you vulnerable to poor posture, lower back pain, and muscle injuries. In other words, if you want to stay mobile and independent, you can’t ignore your core. And no, crunches won’t cut it. Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. Most sports and other physical activities depend on stable core muscles. Moreover, core exercises are an important part of a well-rounded fitness program. Strong core muscles make it easier to do many activities, such as swing a golf club, get a glass from the top shelf and bend down to tie your shoes. Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance, and injuries. Core strengthening is more than just achieving six-pack abs. Developing strong abdominal muscles may help prevent back pain by making you less prone to back injuries and teaching you proper spinal alignment.

Strengthening core muscles may also help improve back pain. Researchers have shown that the correct use of your core stability muscles not only prevents pain but also relieves pain if you're already suffering. 

In addition, your body's strength, power, endurance, and performance will also improve. You'll be able to run faster, jump higher and even throw further when these muscles work properly. Although, some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise, in general, can help, and focusing on core muscles may provide some additional benefit. Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a well-rounded fitness program, consider including core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals. Weak or inflexible core muscles can impair how well your arms and legs function.

A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities.

A strong, flexible core underpins almost everything you do:

1.     Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still, these are just a few of the many mundane (everyday) actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living (like bathing or dressing for example) call on your core.

2.     Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks (like sitting at your desk for hours) engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you're not strong enough to practice good posture and aren't taking sufficient breaks.

3.     Bending, lifting, twisting, carrying, hammering, reaching overhead, and even vacuuming, mopping, and dusting are acts that spring from or pass through, the core.

4.     Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing, and many other athletic activities are powered by a strong core. Less often mentioned are sexual activities, which call for core power and flexibility, too.

5.     Weak core muscles contribute to slouching. Good posture trims your figure and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.

6.     Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest ground, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling.

7.     Low back pain sometimes excruciating problem affecting four out of five Americans at some point in their lives, may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it, coupled with medications, physical therapy, or other treatments if necessary.

Core strengthening normally includes vigorous exercises such as planks, sit-ups, push-ups, and crunches. But these can lead to serious injury for older people, especially if you already experiencing back problems. This risk is increased for older adults due to changes associated with aging. For example, as patients get older, their risk for osteoporosis increases.

Many exercises for strength involve flexing the spine, which places the person at risk for compression fractures, or they can significantly aggravate spinal stenosis. The incidence of this is really high in older adults.

Getting started:

If you experience LBP, resolving to strengthen your core is an important first step, but you shouldn't start an exercise program on your own. It is a really good idea to have an evaluation by a physical therapist [PT]. There are a lot of individual differences that a PT can quickly assess, and then prescribe the correct exercise routine. Once you've been assessed, your PT will likely guide you through a series of gentle stretches and strengthening exercises, such as front and side standing leg lifts to strengthen your abs; shoulder blade squeezes to strengthen your scapulae; and a pelvic tilt. While you will need at least initial supervision to strengthen your core, you won't need any special equipment. You'll just have to put your core muscles through the proper motions. It's a simple way to avoid the complicated problem of back pain, and ensure pain-free activities all year through.

Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort. Twisting exercises or even incorrectly completing the exercises I mentioned above can cause pain in the low back. But it’s highly unlikely that one repetition of an exercise will seriously harm your body unless it’s an exercise using a very heavy-weight. The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.

Retraining your Core Stability Muscles will:

• Prevent repeat back pain incidents.
• Reduce excessive joint movement, which could injure them.
• Maintain good posture.
• Improve your arm & leg power, sports performance, and ability to lift.

I would like to finish with a few easy ways that you can engage your core daily:

• Laugh more. Laughing engages your core muscles. So enjoy all the funny things that life offers.
• Breathing exercise. The respiratory diaphragm lives inside the lower rib cage. Using your breath to stretch it fully causes all of the deep muscles in your trunk to fire up.

• Use your front abdominal muscles to pull up on the front of your pelvis, then bear down a little to push your abdomen back out.
• Use a stability ball while sitting. This is a great way to work on your core if you are required to sit for long periods.

In summary, there are many benefits of engaging your core all day. I hope that after reading this article, you realize that a lot of your daily activities are using your body's core muscles. Engaging those core muscles daily offer many life long benefits that we can all use including increased balance and stability, helps prevent injuries, reduce back pain, and improved posture.