Back pain is one of the most common health problems worldwide. It will affect over 80% of the population at some time in their life. One of the leading causes of lower back pain is weakness of the core.
What Is Your Core?
Core strength is a commonly misunderstood term. It is not merely a six-pack of abdominal muscles. Your core is a group of muscles that work in concert to surround and support the spine.
These include:
- The abdominal muscles in the front
- The oblique muscles on the sides
- The muscles along your back (paraspinous muscles)
- The pelvic floor and hip muscles
- The diaphragm
Together, these muscles form a functional cylinder around the spine and act like an internal brace to stabilize it.
How the Spine Works
The spine is made up of 33 vertebrae stacked on top of each other like blocks. Between each vertebra sits a disc — a soft, jelly-like structure made of collagen that acts as a shock absorber. The spine provides structural support and protects the spinal cord and nerves. A strong core helps to stabilize your spine and promote proper alignment and posture.
Why Core Strength Matters
If your core muscles become weak, uneven stress is placed on your spine. This increases strain on the muscles, discs, and facet joints, and may lead to chronic back pain, disc degeneration, and even disc herniation.
Maintaining a strong core may help prevent spine problems before they start. A strong core acts like an internal brace, spreading stress and forces evenly across the spine and promoting good posture and spinal alignment.
If spine conditions or back pain already exist, core strengthening can be an effective method of treatment. Research has shown that it is effective in reducing pain, improving function, returning patients to sports and normal daily activities, and preventing re-injury.
Building Core Strength
In order to build core strength, it is important to begin a structured, safe exercise program. A gym membership or expensive equipment is not necessary. It is best to start with simple exercises that focus on stability, including:
- Pelvic tilts
- Cat-cow stretches
- Planks
- Bird-dogs
- Dead bugs
- Glute bridges
These exercises should be performed three times a week for 10 to 20 minutes. A daily walking program, swimming, or yoga may also be effective complements to your routine.
Warning Signs to Watch For
You should seek medical treatment if you experience any of the following:
- Persistent or severe pain that is not relieved with rest
- Pain radiating to the arms or legs
- Numbness or tingling
- Muscle weakness
These symptoms may indicate structural problems or nerve compression. Orthopedic and neurosurgeons have extensive training in evaluating and effectively treating these conditions.
The Bottom Line
A strong core is much more than a six-pack or washboard abs. It is a well-coordinated group of muscles that provides stability, mobility, and protection against injury. It allows our spine to tolerate the physical activities of daily living without pain, while also promoting balance, mobility, and endurance.
It may help prevent and treat conditions such as chronic back pain, strains, and disc problems. Spending just a few minutes a few times a week can pay off in the long run — allowing you to remain active, healthy, and pain-free for years to come.
Stephen M. Waggoner, M.D., is a board-certified, fellowship-trained orthopedic surgeon specializing in spinal disorders, minimally invasive spinal surgery, adult reconstruction, and total joint replacement. He practices at OrthoSouth clinics in Bartlett, Germantown, and East Memphis. For more information, visit Orthosouth.org or call 901.641.3000 to make an appointment.
By Stephen M. Waggoner, MD
