Your core muscles are a group of muscles that make up the trunk of your body. Movement comes from below and above the trunk, your trunk needs to be able to support and stabilise this movement. Without this support, you get movement and eventually pain.
The core has an inner unit, which stabilises the spine, rib cage and pelvis and an outer unit which creates movement of the body.
The inner core unit is made up of the deeper layers of muscle
When you aren’t strong in your core, pain can develop due to the lack of stability; you may disrupt the function of your diaphragm, which could show up as shoulder pain. Your pelvis may be subject to excessive movement, leading to pain in hips, legs or lower back.
Why are we always prescribed the same core exercises for the core?
The most common core exercises prescribed for anyone with back issues or with a weak core are variations of the following:
2. Side planks
3. Bird dogs
This is because these are the tried and tested exercises for activating and engaging the core muscles. Once you have the ability to do these exercises for the prescribed durations, you have developed the endurance your core needs for stabilisation of your rib cage, pelvis and vertebral column.
Why is stabilisation important?
When your core is engaged, your spinal column is fully supported, you move as a solid block as opposed to an unsteady Jenga tower that’s had too many pieces removed.
Your core engagement should adapt and change as you move and this should occur unconsciously. Eg when lifting a full kettle and pouring it into a mug, your core engagement should be altering to cater for the change in load on the body. You may be thinking a kettle isn’t very heavy, that is true but your muscles should be adapting to change be it light or heavy. The next time you pour the kettle, see what you can feel.
When you don’t engage your inner core or it is weak, you cannot maintain tension in your trunk, so your body has to compensate by engaging what ever muscles it can to keep you upright.
Imagine holding a heavy shopping bag in your right hand, without a strong core that can counter balance the weigh -, maintain tension in the left side of your trunk, your body would lean excessively to the right.
When your core is working effectively, it will naturally contract and relax as you move. As you go to make a big movement like jumping, or reaching high, or picking up a heavy item, it will naturally contract more. If it doesn’t, and this is why you end up with pain, your body has changed the way it works and this could be due to a past injury or just being too sedentary.
How does being sedentary affect your core?
Do you know the saying “use it or lose it”? This applies to your core. When you spend most of your day sitting, your core muscles are mostly in a relaxed state. Little contraction occurs. Over time, your muscular balance changes due to the lack of usage and hence you end up with core muscles that no longer function properly.
So how do you fix this?
ALL muscles need to be worked to continue to work effectively.
You need to re train your brain to use your core and redevelop endurance in the muscles that stabilise you. You start by doing the 3 exercises listed above and build up your capacity to better engage your core. On top of that, to change and improve your muscular function, you need to make lifestyle changes eg not sit all day.
Why aren’t the exercises working for you?
Many possible reasons:
1. You aren’t doing them correctly – there are lots of ways of doing them wrong or badly.
2. You aren’t actually applying what you learn from your exercises to daily living. Do you do your exercises and then as soon as you get back to daily life, you go back to auto pilot?
3. You need other exercises as well, but the timing needs to be right – adding some exercises too early on in the process when you aren’t able to control your core doesn’t help you progress.
4. You body doesn’t have the capacity to take on what you want it to do because it’s in protective mode.
5. You’re doing too much too soon. You may need regressed versions of the exercises to build yourself up to what is considered ‘the norm’.
6. You’ve developed new unhelpful ways of breathing – your core muscles are connected to your diaphragm. When you don’t breathe properly, you cannot get your core to function properly either.
Not succeeding? Feel like you have no core?
If you’ve been trying to fix your pain or discomfort on your own and have had little or no success, it is time to invest in a coach, trainer or physical therapist who can work with you on a 1:1 basis. This may seem costly, but how much do you value your ability to live your life comfortably?
When you invest in someone who is able to help you, you get a programme that is specifically for you and your unique aches and pains.
I often have clients who’ve been living with pain for several years. They have tried and had little success with other therapists. They have procrastinated about working with me, but once on board, they don’t look back.
Understanding your body and being conscious about how you are using it empowers you to change how you feel, thus avoiding and reducing pain.
It’s incredibly difficult to learn to do this on your own, not impossible, but if you haven’t already got there, then isn’t it time to take a different approach?
If you are serious about wanting to take control of the pain, so you can get on with living your life, then let’s talk now and see how I can help you move forward.
I am Sabrina Qua - Soft Tissue Therapist, Movement Coach and Personal Trainer based in Worcester Park, Epsom, who helps people resolve or significantly reduce their muscular aches and pains through an integrative approach, so they can live active, enjoyable lives. More tips and information available in my Facebook group Reduce Pain and Move Better.