Core Strength and Flexibility

This is Part I of what will be a series of posts regarding core strengthening and flexibility. spkDC

Your core is more than the “six-pack” that is envisioned when the subject is discussed. Your core musculature includes the following areas: back, flank, pelvis, and buttocks all of which are responsible for assisting in the stabilization of your spine when you bend, twist, rotate, sit, and stand. So whether you’re a “gym rat” or an “occupational athlete” your core, and your mindful attention to it, is imperative in preventing back and/or neck pain.

Obviously there are various workouts that can improve core strength but some require a certain level of fitness while others, if not executed properly, can result in further injury and/or pain. However, there are exercises which are appropriate no matter what your reluctance or time constraint is. Because let’s face it, any form of physical activity that can enhance your spinal stability is better than none at all.

No inanimate device or solitary treatment to date is the be all end all cure for low back pain, an issue which ranks second to respiratory infection for primary care visits. That being said, when it comes to musculoskeletal pain, no website or anecdotal opinion is a reasonable substitute for an objective examination by a musculoskeletal specialist to determine the cause and subsequent treatment for your low back pain. Ignoring pain that hasn't gotten better or become worse after 72+ hours will only amplify the issue and altering your body mechanics to decrease its provocation can cause additional problems.  

Studies have shown that regular stretching AND strengthening of core musculature can help you avoid back pain and/or ease chronic pain. The objective of regular core “mindfulness” is to hone conscious control over the position and movement of your body’s center, an area known in traditional Chinese medicine as the “dan-tien” [don-tee-en]. You should think of your core as the “conjunction junction” between your torso and lower extremities (thighs, legs, and feet).

All bodily propulsion either originates or is transferred through the core via the kinetic chain. Muscle weakness/tightness within the chain (i.e. back, flank, pelvis, buttocks) can/will decrease the strength/stability of your movements and set in motion joint misalignments and/or adverse limb placement thereby perpetuating injury over time (“the straw that broke the camel’s back”).

Core strength and flexibility is the key to ambulatory power, balance, and stability which is vital to injury prevention. Your core affects just about everything you do whether it be taking a walk, rising from your chair, putting on your shoes, turning to back your car down the driveway, or simply standing still and a weak inflexible core can make on the job tasks, hobbies, sports, or housework quite unpleasant.

Aside from maintaining a healthy back, core strength and flexibility will help you feel, think, and look better:

• Deconditioned core musculature leads to slouching which in turn places wear and tear on the bones, ligaments,and discs of your spine and decreases your ability to breathe properly. Good posture will not only make you look thinner but project self-confidence and leadership. Strengthening postural muscles also decreases the load placed on your hips and knees which in turn staves off the onset of osteoarthritis.

• Regular exercise has been shown to ease depression and improve mood which in turn will help you not gain weight or regain pounds you've lost

• In older adults, regular exercise improves functional abilities which in turn help to maintain/boost bone density, prevent falls, and sharpen mental function

• Regular Exercise = ↓ Risks ForEarly Death [i.e. heart disease, stroke, type 2 diabetes, high blood pressure, metabolic syndrome, etc.]

• Some people [under a medical doctor’s supervision] may be able to cut back on certain medications which can eliminate/ease unwanted side effects as well as save you money