An Introduction to Core Muscles and Their Role in Preventing Back Issues Understanding the Significa

What are Core Muscles?

Encompassing the central axis of the body, core muscles are pivotal in ensuring spinal support, balance, and optimal functioning of nearby muscles. Their roles include:

Mobility: Facilitating movements like twisting, lifting, and turning.

Posture: Maintaining the body’s central axis and ensuring spinal stability during activities, whether walking or running.Enhanced Limb Function: Interconnected muscles mean that a strong core can amplify the strength of arm and leg muscles, while a weak core can diminish it. 

The Core’s Role in Spinal Conditions

Strong core muscles encapsulate the spine in a holistic manner, ensuring its alignment during body movements. Such strength guarantees balance, reduces spinal force and minimizes injuries while also optimizing the function of arms and legs in activities. This is illustrated in improved strides for runners or a better swing for golfers. Consequently, robust core muscles can significantly alleviate chronic back pain, a condition often exacerbated by weak back and abdominal muscles. Research supports that enhancing the strength and endurance of core muscles can mitigate chronic back pain and herniated disc discomfort. Be it spondylosis, herniated discs, or fractures due to osteoporosis, addressing core muscles is imperative post-treatment for sustainable recovery.

Exercising Core Muscles

Exercising the core muscles doesn’t require fancy equipment; a simple mat suffices. During workouts, maintain steady breathing and monitor abdominal tension. If new to exercising or after a long hiatus, initiate with elementary postures and escalate the intensity progressively.

Recommended Core Exercises for Back Pain Relief

Bridge Pose: Lie flat, lift hips and buttocks till a straight line forms from knees to shoulders, hold, and repeat.

Crunch: Lying flat, raising bent knees, engaging abs, lifting body, holding, and completing 8–12 repetitions.

Modified Plank: Lie on your chest, lift your body with knees and toes on the floor, engage the core, hold, and repeat.Supine Toe Tap: Lie on the back, lift legs to a 90-degree angle, tap toes alternatively, and complete 8–12 repetitions.

Incorporating these exercises will fortify core muscles, curbing the potential for spine complications and enriching general health.

Wishing you optimal spinal health,

S Spine & Nerve Hospital, specialists in spinal care.

Authored by:

Dr. Tanawat Ounahachok, M.D., Spine Specialist.