Which Core Muscles?

by Paula Allia PT, DHSc, MTC, OCS

The “core” is a term used to identify the muscles that circumferentially are present between the trunk and the proximal hips. There are several musclesassociated with the core but which ones are important?

Actually, all of the core muscles are important. Proper balance between these muscles allows for fluid movement without excessive pulls in one direction. There are checks and balances in the muscles of the trunk just like there are in the arms and legs.

Though wanting to keep balance between the muscles, there are also times that one may need to focus on certain muscles. This particularly holds true when there is back dysfunction.

What is back dysfunction? This could be anything from joint irritation, excessive or deficient motion, or even any degree of disc dysfunction.

As the body ages, the spine breaks down, the discs often lose some height due to losing some fluid, the back joints get strained, and the muscles get either tight or stretched. Many results are dependent upon a person’s occupation, activities, or even from habits, both good and bad.

There is dysfunction in the back that one vertebra becomes misaligned forward. This is called a spondylolisthesis. This problem can occur in the spine for many reasons and if present it is important to do certain exercises and avoid other ones.

This forward slip of a vertebra forward on the one below can happen at any age. If an adolescent has their problem, it could be due to laxity in the ligaments and muscular imbalances. Gymnasts and even divers can develop these issues with ongoing repetitive motions backwards. Stress fractures can develop in the spine contributing to this progress dysfunction.

Adults can develop this spondylolisthesis from wear and tear as well. Usually, if they develop this issue, it is due to some spinal degeneration.

Overall, compressive forces in the spine can occur when the low back is tight and the muscles are shortened on the backside. Also, there is a muscle in the front of the lower spine and hip called the psoas. If this muscle is pulling excessively on the front of the spine where it attaches, it can also pull that vertebra forward.

There are exercises that can be done to help stabilize the spine in any circumstance. At the same time, there are exercises that should be avoided that can exacerbate the problem.

When starting your journey, it is recommended to follow this advice: Many people implement yoga into their exercise routine BUT with a spondylolisthesis caution needs to be taken. The backward bends in yoga or a cobra, especially when holding this position, is not advised.

Quick motions backwards are not advised.

Keeping the back limber within a normal range should be safe as long as pushing the vertebra forward is not excessive.

Strengthening the transverse abdominus (TA) is pertinent to keeping the back in check. This activity is good not only supine but while upright as well. It is the abdominal bracing of this exercise that provides support to the spine while performing activities.

Strengthening using pelvic tilts laying down is a good way to learn to control the lower abdominals.

Pelvic clock exercises help teach people to control the lower core muscles and get them activating while coordinating movement.

Eventual progression with abdominal bracing and strengthening of the multifidus, quadratus lumborum muscles, and hip muscles teaches awareness with movement. Avoid:

• Hyperextension exercises
• Rotational exercises, especially using weights
• Quick backward motions
• Bench exercise that are done with hyperextension and nonabdominal bracing

Be smart with the types of exercises that are performed. Learning to control the core musculatures is key to longevity of the spine. Excessive wear and tear from repetitive motions without proper movement patterns can prove detrimental. It is best to perform the recommended exercises and become body aware so that the spine is protected.

There are many facilities in Naples that can help you understand how to activate the right muscles. Seek them out if needed! Enjoy the process of getting to know the core!