Comprehensive Guide to Core Stabilization: Why You Should Stop Focusing on Six-Pack Abs and Start Strengthening Your Core for a Healthy Lower Back
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Comprehensive Guide to Core Stabilization:
Why You Should Stop Focusing on Six-Pack Abs and Start Strengthening Your Core for a Healthy Lower Back
In my post “Effective Low Back Pain Treatment Solutions for Chronic Sufferers”, I touched upon the importance of core stabilization exercises for lower back health and promised to discuss this topic in detail in a separate article.
Well, the time has come to expand on this super important subject.
First of all, we need to understand what the core is.
Over the years, people began to understand that the stomach and lower back muscles are responsible for stabilizing the spine.
However, many people misunderstood core stabilization and performed exercises like crunches, sit-ups, and leg raises, believing that they were strengthening their core.
Sure, one can develop a nice six-pack set of abs (although we all know it takes more than exercise to do that! 😀).
Unfortunately, these exercises primarily activate the outer abdominal layer, which has little to do with the stability of the spine.
Early on, the most attention was placed on the obvious muscles: the abs and big muscles of the lower back. So, the approach was to strengthen the abs by doing sit-ups and leg lifts.
Then, the crunches replaced the sit-ups. The reason for this was that people were hurting their lower backs doing sit-ups by engaging hip flexor muscles (see the picture below)
which then would become very tight and actually pull the spine out of proper alignment. The same problem occurred with leg lifts.
Crunches were better because they did not pull on the lower spine. However, they did not really address the actual “core”.
You see, the function of the outer abdominals, these sexy “six-pack” abs, is to flex your torso (bend it forward). These muscles do nothing to stabilize your spine.
Next came the famous pelvic tilts. These are designed to flatten your low back curve and prevent the hyperextension of your spine. This might be helpful with certain conditions because maintaining the spine in a “neutral” position takes the pressure off the injured areas.
I remember, early in my career, anybody with a low back problem was put on a program centered around pelvic tilts.
PELVIC TILT - SUPINE
Courtesy of HEP2GO
Lie on your back with your knees bent
Arch your low back (Anterior Pelvic Tilt) and then flatten it (Posterior Pelvic Tilt)
Hold each position for 1-2 seconds
10-12 Reps
Finally, relatively recently, proper attention started to be given to the actual core muscles.
When we talk about the stabilizing muscles of the core, we're referring to a group of muscles that work together to provide support and stability to the spine and pelvis. These muscles include (be prepared for some anatomical terminology!):
1. Transversus abdominis (TrA): This is the deepest layer of the abdominal muscles, located beneath the visible "six-pack" muscles. The TrA plays a key role in stabilizing the spine and pelvis during movement.
Of all the muscles involved in spinal stabilization, the transversus abdominis muscle (TrA) is considered to be the most important.
It's a deep muscle that runs horizontally across the abdomen, beneath the more superficial muscles like the rectus abdominis (that's your six-pack) and external obliques (abdominal muscles located at the side of your stomach).
Its attachments and unique orientation make it an important muscle in stabilizing the spine.
The Transversus Abdominis muscle attaches to the lower ribs, the lumbar (lower back) vertebrae, and the iliac crest (the top of the hip bone).
When TrA contracts, it creates a corset-like effect around the abdomen, drawing the lower ribs and the pelvis together. This compresses the internal organs and increases pressure inside your abdomen, which helps to stabilize the spine and protect it from injury.
The orientation of the transversus abdominis is also unique.
Unlike the other abdominal muscles, which run up and down or diagonally, the fibers of the transversus abdominis run horizontally.
This makes it particularly effective at providing stability to the spine in the turning and twisting movements.
Research has shown that the transversus abdominis muscle is activated before other muscles during movements that require spinal stability, such as lifting weights or performing a squat.
This suggests that the transversus abdominis muscle plays a key role in stabilizing the spine and protecting it from injury.
The TrA is responsible for providing the initial stability to the spine before movement occurs, making it a crucial component in preventing and rehabilitating low back pain.
2. Multifidus: This muscle group runs along the spine, connecting each vertebra to the next. It helps to stabilize the spine and maintain proper alignment.
The multifidus muscle is a deep muscle that runs along the spine and is often considered one of the most critical muscles for spinal stability.
It is composed of a series of short, triangular muscles that attach to the spinal column and provide support and stability to the vertebrae.
The multifidus muscle plays a crucial role in core stabilization by helping to maintain proper alignment and stability of the spine.
It teams up with the other core muscles, such as the transverse abdominis and erector spinae (long, powerful muscles running alongside your spine, from the head to the sacrum), to provide a solid foundation for movement.
One of the unique features of the multifidus muscle is its ability to stabilize the spine in multiple planes of motion.
Unlike other muscles that primarily work in one direction, the multifidus provides support and stability to the spine during bending forward (flexion), bending backward (extension), and rotation.
Research has shown that individuals with lower back pain often have weakened multifidus muscles, leading to decreased spinal stability and increased risk of injury.
In addition to its role in core stabilization, the multifidus muscle also helps improve posture and balance.
3. Pelvic floor muscles: These muscles form a sling-like structure at the base of the pelvis, supporting the organs of the pelvis and providing stability to the spine.
Pelvic floor muscles are often associated with women's health issues, such as pregnancy, childbirth, and urinary incontinence.
And while it's true that women may experience more pelvic floor problems than men, that doesn't mean that men don't have pelvic floor muscles or that these muscles are any less important.
In fact, the pelvic floor muscles play a critical role in supporting the spine and maintaining good posture, which is important for both men and women.
These muscles form a hammock-like structure at the bottom of the pelvis and help support the organs in the pelvis, including the bladder, uterus (in women), and rectum.
They also work as a team with the deep core muscles to provide stability and control during movement.
4. Diaphragm: The diaphragm is a large muscle located beneath the ribcage that plays a crucial role in breathing. It also helps to stabilize the spine and pelvis during movement.
5. Gluteal muscles: The gluteal muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, are located in the buttocks and help stabilize the pelvis and support the spine.
All these muscles work together to provide support and stability to the spine and pelvis, and they are essential for maintaining proper posture and preventing low back pain.
When these muscles are weak or dysfunctional, it can lead to poor posture, increased pressure on the spine, and ultimately, pain.
If you really want to have a strong and healthy core, you have to work those deeper muscles, like the transverse abdominis, multifidus, and pelvic floor muscles.
These muscles are like the unsung heroes of the core - they don't get as much attention as the "glamour muscles," but they play a critical role in supporting your spine and maintaining proper posture.
What Does Core Stabilization Involve?
Core stabilization involves a series of exercises that target the deep stabilizing muscles of the core, as well as the gluteal muscles.
These exercises are designed to improve strength, stability, and function, reducing the risk of pain and injury. Below are examples of several core stabilization exercises.
But first, we have to talk about how to activate the Transversus Abdominis muscle because it is the foundation and the most important concept of core stabilization.
How to Activate the Transversus Abdominis Muscle?
TRANSVERSUS ABDOMINIS ACTIVATION
Courtesy of HEP2GO
It's important to start by finding your neutral spine position.
This means lying on your back with your knees bent and feet flat.
Your lower back should not be excessively arched or flattened. Instead, it should be in a comfortable, natural position.
Once you find this position, place your fingers on your lower belly, just inside the bony points of your pelvis.
Next, take a deep breath in and, as you exhale, gently draw your belly button in towards your spine.
You should feel a tightening of the muscles beneath your fingers.
Hold this contraction for a few seconds, then release and repeat 10-12 repetitions
It's important to remember that this contraction should be gentle and not cause you to hold your breath or tense other muscles.
To progress the activation of your TrA, try incorporating this gentle contraction into functional movements like standing, walking, or even more challenging exercises like planks and side planks.
By consistently engaging your TrA during these movements, you'll gradually build endurance and strength in the muscle.
Core Stabilization Exercises
1. Bird Dog:
Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
Extend one arm and the opposite leg straight out, keeping your back and hips stable. Hold for 5-10 seconds, then switch sides.
If you have difficulty doing this exercise start by extending just your leg out.
When you get good at this, do the exercise by extending just your arm.
Finally, combine both for the full Bird Dog Exercise.
10-12 Repetitions.
Keep the Transversus Abdominis contracted throughout the exercise.
2. Plank: The plank is a full-body exercise that targets the transversus abdominis, pelvic floor, and diaphragm muscles.
Start in a push-up position, with your arms straight and your hands shoulder-width apart.
Engage your core muscles and hold the position for 30-60 seconds.
Alternatively, you can hold your weight on your forearms.
8-10 Repetitions.
3. Bridges: Bridges are a great exercise for targeting the gluteus maximus and erector spinae muscles (long powerful muscles running along your spine).
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground, squeezing your glutes and engaging your core.
Hold for 5-10 seconds, then lower back down.
10-12 Repetitions
4. Dead Bug: This exercise targets the transversus abdominis muscle and is performed by lying on the back with the arms and legs extended towards the ceiling.
Lie on your back with your knees bent and your feet flat on the floor.
Extend your arms straight up toward the ceiling.
Slowly lower one arm and the opposite leg toward the floor, keeping your core engaged (maintaining the TrA contraction) and your back flat.
Return to the starting position and repeat on the other side.
10-12 Repetitions.
5. Side Plank: The side plank targets the abdominal muscles located at the side of your stomach that are called “ the obliques".
Lie on the side with the feet stacked on top of each other.
Lift your body off the ground with your forearm and hold it for several seconds. Perform 8-10 repetitions before switching sides.
Important:
When performing any core stabilization exercise, contract the TrA first and hold that contraction through the exercise. If in the beginning, you find yourself not being able to hold the TrA contraction throughout the whole exercise, stop and reset the contraction. As you progress, you will be able to maintain the TrA contraction as long as you need.
As you gain full control of your transversus abdominis, you can begin to incorporate the TrA contraction in other exercises.
You can use back rolls, therapeutic balls, balance boards, and other equipment to further improve your core strength, hip strength, and balance.
Bridging With Feet on the Stability Ball
How about doing a plank with a dog on your back? Pretty creative!
Maintaining a stable core means keeping your abdominal muscles engaged throughout an exercise or activity to support and protect your spine.
Think of your core as a natural weight-lifting belt that wraps around your midsection to provide stability and control during movement.
When you engage your core muscles, such as the transverse abdominis and pelvic floor muscles, you create a strong and stable foundation for movement.
This can help reduce the stress and strain on your lower back and improve your overall posture and balance.
To maintain a stable core during an exercise or activity, focus on drawing your belly button in towards your spine and engaging your pelvic floor muscles.
This will help activate your deep core muscles and keep your spine in a neutral position.
It's important to note that maintaining a stable core doesn't mean holding your breath or tensing up your muscles. Instead, focus on maintaining a gentle contraction of your core muscles while breathing naturally.
By incorporating core stabilization exercises into your workout routine and focusing on maintaining a stable core during daily activities, you can improve your spinal health and reduce your risk of lower back pain.
So go ahead and engage those core muscles - your spine will thank you!
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