Comfort in your Core

Activation is key when it comes to the core. The human body is built to move. We can bend, straighten, twist, lift, lower, push and pull. However while some degrees of freedom are necessary for this movement it is important that necessary levels of support are in place too.

Movement without adequate core support is movement at a cost. You might not pay that cost immediately but eventually you will as other muscle groups become overloaded as they try to compensate to bring stability into the system. Namely these areas are the glutes, hamstrings, quadriceps and the thoracic region of the spine. This is especially prevalent in jobs requiring large amounts of manual labour, such as tradies, farmers, healthcare workers and childcare.

So what makes up your core?

A common explanation is to use image of a box:

The core is comprised of 4 walls:

• Front: Rectus Abdominis

• Back: Erector Spinae

• Bottom: Pelvic Floor

• Top: Diaphragm

The issue with this model is it only accounts for uni-directional muscles, or muscles that have one prime movement. But what if you had a muscle surrounded the front, back and sides of the core. Like a box within the box. This is the role and function of transverse abdominis, which acts similar to a brace or corset around the spine providing the most support.

Now everyone trains to get a six-pack also as known as rectus abdominis. I am not saying this is a bad thing, however if that is all that your ‘core’ training consists of you are possibly letting muscles like transverse abdominis get weak and lazy, placing your back at risk. Try supplementing some of your rectus abdominis work with table top holds or planks to help strengthen and focus on transverse abdominis. In terms of bullet-proofing your core, correct activation patterns of muscles like transverse abdominis are often the best value for time spent when it comes to preventing and treating back and hip pain.

Wrap up

When it comes to properly supporting the rest of your body the core is the base. It’s like a tree with a flimsy trunk and big branches, something has to give eventually and I’m tipping it won’t be the branches. So like a tree with sturdy foundations it’s important to focus on the trunk, build that strong so the rest can move with optimal performance.  

If you have back pain and would like recommendations on how to properly improve more than just your six-pack give us call on 45 730 740 or come into the clinic to book an appointment.

Written by:
Michael Ward - Physiotherapist