Why Is Core Exercise Important?
Core muscles act as a natural corset that stabilizes the spine. When the core is weak, excessive load is placed on the spine, causing problems in discs, joints, and muscles. Core strengthening is essential for treating and preventing lower back pain.
What Are Core Muscles?
The core isn’t just the six-pack abs (rectus abdominis) in the front.
Deep Layer (Stabilization)
- Transverse abdominis (draws belly inward)
- Multifidus (small muscles along spine)
- Pelvic floor (pelvic base)
- Diaphragm (breathing muscle)
Superficial Layer (Movement)
- Rectus abdominis (six-pack)
- External/internal obliques
- Erector spinae
The Deep Layer Is More Important
Traditional sit-ups only strengthen the superficial layer. To protect the back, you must activate the deep stabilizing muscles first.
Effective Core Exercises
- Bracing: Engage and hold abdominal tension
- Dead bug: Cross-body arm and leg movements while lying down
- Bird dog: Extend opposite arm and leg from hands-and-knees position
- Plank: Hold prone position (within pain-free range)
Exercises to Avoid
- Intense ab exercises during acute pain
- Movements that excessively extend or bend the back
- Exercising through pain
Learn Core Exercise with Circulation PT
You can learn stage-appropriate core exercises from professional therapists.
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