Exercise your core muscles for back pain

Do you often feel tightness and pain in your back when you wake up and are about to get up? Do you often experience various aches and pains in your neck, shoulders, waist and back after sitting at your desk all day at work? In fact, these physical discomforts are related to the long-term sitting of office workers, the degeneration of their core muscles, and the resulting loss of balance.

What are the core muscles?

The core muscles refer to the muscle groups located in the center of the torso, from below the ribs of the thorax to the pelvic cavity, surrounding the waist and back. Depending on the distribution of the muscle groups, they can be roughly divided into deep core muscles and superficial core muscles. Located deep in the torso, the thin transverse abdominal muscle is connected to the multifidus muscle behind the spine through fascia and attached to the spine, completely covering the waist and abdomen. Together with the diaphragm and pelvic floor muscles, it provides stability to the human lumbar spine and pelvis, forming an important deep core muscle group.

The superficial core muscles on the surface of the torso are composed of long and large muscle groups, including the rectus abdominis and external oblique muscles in the abdomen, the quadratus lumborum on the sides of the waist, the erector spinae muscles in the back, etc. These muscle groups can connect the ribs, thorax, pelvis and thigh joints to each other, and are responsible for the direction and strength of movement, allowing the lower back to flexibly perform straightening, bending forward, leaning back and twisting movements.

What are the dangers of prolonged sitting?

The lower back is the part of the spine that bears the most weight. Office workers who sit for long periods of time use computers, and their upper body from the shoulders, thoracic spine to the lumbar spine is bent forward. They often lack exercise, which can easily lead to imbalance in the strength of the abdominal and back muscles of the core muscle group and poor function.

If abdominal obesity is added, the deep core muscles will become loose and weak, unable to provide stable support for the spine. Especially for patients who have suffered lower back injuries and long-term back pain, the deep core muscles directly attached to the spine often become weaker if they are not used due to the body's compensatory protection, while the superficial core muscles become stiff due to overuse.

What are the benefits of exercising your core muscles?

The concept of core muscle exercise is to allow the lumbar spine and pelvis to have appropriate stability, and to use the core muscles in the center of the torso to drive the movement of the limbs. When the deep core muscles and superficial core muscles work together seamlessly, it is like having a natural waist protector, allowing the body to maintain a good posture and perform flexible movements. Correct use of the core muscles can improve athletic performance and reduce sports injuries.

For example: When playing golf, the deep core muscles must contract appropriately to maintain the stability of the spine, and then coordinate with the superficial core muscles to make smooth rotational movements to drive the direction and strength of the club in order to make a beautiful swing.

What should you pay attention to when exercising your core muscles?

Core muscle training must be coordinated with smooth breathing, from the inside out, first to achieve appropriate stability, and then gradually increase the range and difficulty of movement. Patients who suffer from lower back injuries and pain may have core muscle dysfunction, and their deep core muscles may be suppressed due to prolonged pain. All training should be based on the principle of maintaining correct movements and not causing pain. It should be done step by step and not too hastily to avoid further injury.

So, how do you awaken the deep core muscle strength? Lie flat on your back, bend your knees and open your feet to the same width as your pelvis, slightly retract your abdomen, and place your hands on the ground. First inhale, and when you exhale, slowly raise the spine one segment at a time from the coccyx to the shoulder blades. Be careful not to squeeze the neck, until the knees, hip joints, and chest form a straight line. Then inhale again, and when you exhale, slowly lower the spine back to the floor one segment at a time from the shoulder blades to the coccyx.

3 daily tricks to teach you how to exercise your core muscles

Core muscle training is not a competition, so there is no need to rush to pursue high difficulty. Beginners should not be impatient or hold their breath. Focus on shrinking your abdomen and coordinate your breathing. Slowly do the three most basic and correct movements, and you will see results.

1. Bridge pose: Lie flat on your back, bend your knees and open your feet to the width of your pelvis, and slightly retract your abdomen. First inhale, and when you exhale, lift the spine one section at a time from the coccyx to the shoulder blades, allowing the body and knees to extend in a straight line. Then inhale again, and when you exhale, relax and sink from the chest, slowly lowering the spine in order.

2. Lie prone: Place your palms flat on the floor in front of your forehead and slightly retract your abdomen. First, inhale, and when exhaling, use the strength of your core muscles to extend your upper back upward into a C-shaped arc. Then inhale again, and when exhaling, slowly lower your upper back. This movement can prevent hunchback.

3. Rotation: Lie flat on your back with your knees together and raised to 90 degrees, with your shoulders and palms touching the ground. When you inhale, use the strength of your core muscles to rotate your body to the right, without leaving your left shoulder off the ground. When you exhale, rotate back to the center and then switch to the left side.