Core strength can bolster bad backs

  • Published
  • By Jenny Pearson and Kathryn Buthker
  • 60th Aerospace Medicine Squadron, Travis Health and Wellness Center
TRAVIS AFB, Calif. --  Staff members of Travis Health and Wellness Center often see people that are unable to meet their fitness goals for one reason or another. Many times, when we dig for the root of the problem weak core muscles are to blame.

"Core" is such a buzz word in fitness right now, many people use it without truly understanding what it means. The core or lumbo-pelvic-hip-complex is made up of 29 muscles in the abdomen and back as well as muscles from the knees up. These muscles create stability and aid in movement of the spine.

Without adequate strength in these muscles proper posture is affected which result in mechanical stress, compensation patterns that further can aggravate proper posture and muscle imbalances that lead to injury. The fifth most common diagnosis at David Grant USAF Medical Center in 2011 was Lumbago, or unexplained lower back pain. The most likely cause of lumbago is a weak core.

The National Academy of Sports Medicine many individuals develop strength in specific muscles that enable them to perform functional activities. However, few people develop the core muscles required for spinal stabilization.

There are several layers of muscles within the core unit that need to be strengthened. However, most people focus their attention on training just the most superficial layer such as the rectus abdominis -- known in laymen's terms as a "six-pack" when it is well developed. This muscle likes the repetitive crunch provided in sit-ups.

However, this motion provides little to no advantage in strengthening other core muscles. A complete core workout must focus on strengthening from the inside out by targeting the deeper layers first.

The best way to engage those deeper inner muscles, such as the transverse abdominis, is the draw-in maneuver. The transverse abdominis is called the girdle muscle because it wraps around the back and sides of the torso. Rather than repetitive motion it prefers time under pressure.

The draw-in maneuver is easy: simply imagine your belly button being attached to a string and drawing back towards your spine. Do this and hold it for 20 seconds three to four times per day, work up to holding it longer and more frequently, think of doing it every time you walk through a door threshold.

After becoming comfortable with the draw-in maneuver, next move on to stabilization exercises. Whether one is new to exercise or a seasoned athlete these very basic exercises are always a good basis of strength from which to build. These exercises include the lying march, plank, side plank, floor bridge, modified cobra and arm and opposite leg raise. In fact, some of these exercises are prescribed by DGMC's physical therapy clinic for patients with lumbago.

Don't wait until an injury occurs to start building core strength. Prevent it from happening by doing these exercises regularly. Check out the HAWC calendar for the core class schedule or call 424-HAWC for more information.