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‘Core strength’ – what is it, why is it important for back pain, and how do you build good core strength? In this post, we answer these questions. We also tell you about 7 chiropractor-approved exercises you can do at home to help build core strength and manage back pain.
We also explain which muscles these exercises target, how they can help, and how to do them. So, let’s dive right in…
Core strength refers to how well your torso, or core, muscles can effectively stabilise and support your spine and pelvis when you move or even just stand. Having good core strength is essential for simple, every day activities like standing, walking, bending, lifting, carrying etc.
Your core muscles include your:
Together, all these muscles work to help maintain your posture, balance, and stability. And support your spine to help reduce injuries that cause back pain… In other words, strong core muscles provide you with:
The muscles in your abdomen, lower back, and pelvis are important for balance and stability. They form a ‘natural corset’ that supports your spine and keeps your body steady when moving. Without them, you would wobble and fall over, and hurt yourself just doing simple things like walking or standing up.
Core exercises strengthen these muscles so they can provide support, and quickly react to keep you upright if you do stumble.
Strong core muscles, notably the abdominals, obliques, and lower back muscles, provide a solid and stable foundation for your body. A power centre if you like, where power is transferred between your upper and lower body to improve movement efficiency and functional performance.
For example, when you swing a golf club, strong core muscles help generate power in your legs and then transfer that power to your arms. The result – a more powerful swing!
This principle applies to most physical activities and explains why athletes prioritise building core strength. The stronger your core muscles are, the easier it is to perform even basic activities. It also reduces the risk of injury by maintaining correct spinal alignment and stability when moving.
A strong core provides a natural brace for your spine. Your torso muscles (abs, obliques, transverse abs, back, and pelvic floor muscles) all work together to hold your body upright.
When these muscles are strong, they help prevent slouching and keep your spine aligned, just like a strong corset. This is key to good posture, and reducing back strain.
Strong core muscles support and reduce stress on your spine and surrounding structures. This helps prevent injuries, especially in the lower back. Fewer injuries, and less strain, means less back pain!
Building core strength doesn’t require spending hours in a gym. Nor does it mean bulging abs and building a magnificent 6-pack! In fact – anyone can build core strength effectively doing just a few simple daily exercises at home.
Here are 7 such exercises that chiropractors recommend for building core strength and helping manage back pain:
This exercise is a great way to strengthen your core and improve balance and coordination. It works your glutes and shoulders. It also forces your core to maintain stability whilst your limbs are moving into position.
To do the bird dog, start on your hands and knees. Place your hands directly under your shoulders. Your knees should be similarly placed under your hips, hip-width apart.
Pull your belly button towards your spine to tighten your abdominal muscles (AKA engaging your core). Extend one arm straight out in front of you. At the same time, extend the opposite leg straight out behind you. Keep your back flat and your neck long.
Hold the pose for a few seconds, then return to the starting position and repeat on the other side. Aim for 8 – 10 repeats per side.
Supermans target your glutes, hamstrings, and back (erector spinae) muscles while encouraging correct spinal alignment.
Lie on your stomach. Extend your arms and legs straight out in front and behind you. Keep your neck long and look down. Squeeze your glutes and tighten your abdominal muscles to engage your core.
Keeping your back flat, slowly lift your arms and legs a few inches off the ground. Hold the position for a few seconds then slowly lower back down to starting position.
Not to be confused with the fad ‘planking’, the Plank is a pillar of core strength building exercises. The Plank engages your whole core – 6-pack or abs, obliques, transverse abdominis etc.
The Plank is probably best described as a ‘stationary’ push up. The basic Plank is a push-up position with your forearms on the floor rather than your hands. As with any good push-up, your arms should be shoulder-width apart, with shoulders directly over your elbows.
Keep your body in a straight line from heels to head. Engage your core by tightening your abdominal muscles and squeezing your glutes to maintain the straight line. Keep your eyes focused on the floor to maintain a level neck position.
Hold for as long as possible – around 30 to 60 seconds for beginners. As your core gets stronger, you should be able to hold it for longer.
You may also want to progress to the full or high Plank, where you rest on your hands instead of your forearms in a ‘proper’ push-up position.
The Half Plank is also a good core building exercise, especially for beginners. Instead of balancing your entire weight on your arms, the half plank allows you to use your knees for support as well.
Start by assuming the same front position as for the Plank. However, instead of raising your entire body in a straight line to your heels, rest your knees on the ground.
Engage your core by pulling your belly button towards your spine and bracing your abdominal muscles. Keep your eyes focussed downwards so your neck stays neutral.
Hold for as long as possible without losing form – 30-60 seconds for beginners, longer if you’re stronger. Progress to the forearm Plank as you get stronger.
The Farmers Carry, or Farmer’s Walk, works your entire body so is an excellent way to get in a cardiovascular workout alongside building core strength!
Start by holding a heavy weight in each hand. Most people use dumbbells or kettlebells (but think about the things farmers carry around on a regular basis if these aren’t available!) Stand up straight, shoulders back and down, hands by your side. Tighten your abdominal muscles to engage your core.
Walk forward, keeping your spine neutral. Try not to lean forwards, or sway. Aim for around 20 – 30 metres to start. Increase the distance as you get stronger. You can also start out with lighter weights and increase those too.
NB: A neutral spine means keeping it aligned so it retains its natural curves.
After years of studying the spine and spinal injuries, spine biomechanics expert Dr. Stuart McGill identified 3 core exercises that consistently work well for reducing injury risk and building core strength. The focus of these exercises is on control and stability rather than movement. They are the
The Curl-up targets your abs and obliques.
Start by lying on your back. Bend one knee up while keeping the other straight. Support your lower back by placing your hands under the arch.
Lift your head and shoulders off the ground. Contract your abdominal muscles to engage your core. Keep your lower back pressed into the floor. Hold the position briefly then lower yourself back down.
Straighten that leg, raise your other knee, and repeat.
This is a good exercise to build core strength in your obliques, lumber muscles, and transverse abs. As with the regular Plank, it can be done using either your forearm or hands for support
Begin by lying on your side. Raise your shoulder by placing your elbow directly beneath it, and if resting on your forearm, position it at right angles to your body. Keep your legs straight.
Lift your hips off the ground to create a straight line from heels to head. Engage your core by contracting your abdominal muscles and holding the position for 10-15 seconds.
Repeat on the other side.
As mentioned, you can also do it with a full arm stretch.
As we’ve discussed, building core strength helps with managing back pain and maintaining good overall spinal health. However, people in different age groups often have different needs and abilities when it comes to core strengthening exercises.
So it’s important to adapt your core strengthening activities to suit your age group to avoid injury, and stressing your body.
Building core strength is not a set-and-forget process, nor is it something you can pick up and do when the mood suits. To do it successfully requires commitment to the various exercises you’ve chosen to do.
The key is consistency; the best results will come from incorporating core workouts into your regular fitness routine, or even just your daily routine. However, it’s also important to do the exercises correctly to avoid injury and maximise the benefits.
Keep yourself motivated by setting goals, tracking your progress, and even challenging your core with variations and new core exercises.
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