 Core training has become the latest craze in health and fitness. The “core” represents the theoretical center of the body and is slightly different for each person, depending upon body type, posture, weight and other factors. For an average person, the center of mass lies deep in the pelvis, just below the navel. Core muscles are the muscles closest to the center of the body and include low back muscles, abdominal muscles, hip flexors and the gluteals. These muscles closely control the spine and pelvis and thus play a significant part in all movement. For this reason the “core” is critically important not only for fitness fanatics, but also for anyone interested in controlling back pain and improving overall health.
Despite the recent increased popularity in core training, the concept has been utilized for hundreds of years. The foundation of yoga and most martial arts lies in strengthening and balancing this region. Old-time strongmen such as Edward Anson and Louis Cyr credited their amazing feats of strength more to leverage and balance than to muscle size. Pilates training had been around for nearly a century as a core-strengthening and rehabilitation discipline before its recent rise to the mainstream.
Physicians who frequently deal with back problems often incorporate the evaluation and correction of core stability into every case of low back pain that comes into their office. Although it may be possible to temporarily relieve pain in a patient with core instability, long-lasting relief is impossible unless the instability is addressed. Four basic areas need to be evaluated in an otherwise healthy individual that may contribute to instability. These include muscular strength, joint dysfunction, flexibility and balance.
Lack of muscular strength is a very common contributor to core weakness. This is particularly the case in overweight individuals who suffer from abdominal weakness. Joint dysfunction describes a painful or inappropriate movement of joint in the area of the pelvis or lumbar spine and can be caused by a number of factors. Typically, an individual who suffers from a joint dysfunction near the core will describe that they have a “catch” in their back or inability to stand up straight. They may also feel “crooked”. Flexibility is critical in the abdominal and pelvic areas in order to ensure stability. Lack of hamstring flexibility is a typical culprit in core instability and back pain. Balance loss is very common in back pain patients. Many individuals ignore balance training as they get older with often-deleterious results. The ability to balance and re-position the body is paramount for stability. A good program for core stability will address all four areas
If you are among the 85% of Americans who suffer from recurrent low back pain it is likely that you have a deficiency in core stability. There are numerous treatments for your condition, but lasting relief lies in understanding the cause of your pain. A stable core can help with musculoskeletal conditions ranging from arthritis to herniated discs, as well as promoting general health. If you have back pain, have your core strength and stability evaluated by a trained professional. You may be surprised how much better you will feel.
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