Active Choices | Core Exercise for The back

Contents

What is the core?

The core muscles stabilise & translate forces from the lower to upper body & vice versa

“any exercise that channels motor patterns to ensure a stable spine, through repetition, constitutes a core stability exercise”

(McGill, 2010)

How can training the core help my back?

It’s been shown that those with back conditions have weak core muscles that might be the cause of the condition or could be a by-product of the back condition. Training the core muscles to activate correctly can help to reduce the effects of existing conditions and protect against future injury.

How to recruit your key core muscles

Place your hands on the side of your stomach with fingers in front and thumbs behind the mid-point of your side.
Tense your stomach muscles and try to feel the muscles tense with your fingers.
Hold this tensed position and then simultaneously take a few breaths.

Key exercise 1: The Birddog (fig 1)

Start on hands and knees with the hands directly under the shoulders and the knees under the hips.
From this position, brace the core muscles and ensure that you continue to breath whilst bracing. Hold for about 6 to 8s then relax.
To advance the exercise, try taking the weight from one of the limbs and hold for 6-8s. Ensure the body alignment stays as it is when in the initial position.
The next progression would be to raise alternate limbs under control.

Figure 1: The Bird Dog

Key exercise 2: The Side Bridge (fig 2)

The knees are bent to 90˚ and the exerciser is on their side supporting their weight on their elbow.
Place the free hand on the shoulder and pull down.
The torso should be straightened until the body is supported on the elbow and knee.
If this is too difficult then the exercise can be performed standing against a wall, or on the floor with the knees and hips bent more than described and supporting the weight on the hips.
To progress the exercise, the legs are straightened and the weight taken on the feet (one foot in front of the other)

Fig 2a: Kneeling Side Bridge

Fig 2b: Side Bridge

Key exercise 3: The Curl-Up (fig 3)

Lie on the back, with the hands placed under the small of the back. This is designed to increase body awareness and prevent the spine from flattening against the floor.
One leg should be bent with the foot placed on the floor.
Brace the core muscles but maintain normal breathing.
Begin to raise the shoulders and head from the floor but stop the movement just as they leave the floor. Hold for a few seconds before lowering and repeating

Fig 3: The Curl-Up

References:

McGill, S.M. (2010) Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength & Conditioning Journal Vol.32, No.3, 33-46