What is core stability?
By Dr. Richard Bernier P.T.
If you are experiencing back pain or neck pain, you'll want to start looking at Core stability. This is a concept of strengthening the muscles of the abdomen, lateral trunk and the back. In addition to being generally fit, core stability can protect the spine from injury. By placing the entire spine in an environment where all the muscles surrounding it exert an equal amount of stabilizing force, the potential for injury to the back can be decreased.
Stabilizing Your Spine
Many activities you engage in can place the back, usually the lower back, at risk. Lifting, bending, carrying and shoveling place an enormous amount of stress and strain on the low back. Your spine consists of vertebrae, or backbones. There are seven vertebrae in the neck. Moving downward, there are twelve vertebrae in the mid-back or thoracic spine. Each of these twelve has a connection to ribs on the right and left. Next are the five lumbar vertebrae in the lower back. Lower still, is a fused sacral section, which sits between the right and left pelvis, and finally there is the coccyx or tailbone. In addition to providing a protective canal for the spinal cord to pass, the spine helps to maintain upright posture and allows movement. Placing the spine in a stable environment minimizes the local stresses that result in injury and pain.
How to Stabilize Your Core
Think of the spine as a large pole holding up the old circus big top. The pole was not buried deep into the ground. Rather, it was set on the ground with the tent pulled tightly over it and secured by small stakes fastened around the pole. Strong muscles, conditioned evenly throughout the trunk, act similarly in holding the spine steady and stable. The abdominal muscles cover the front and sides of the trunk. The rectus or "six-pack" are in front and cover the belly, and the transverse muscles are out at the sides. The two groups are large muscles and provide tremendous support. They are trained by performing various types of sit-ups, crunches or therapy ball balance activities.
In your back, you have the spinal extensor muscles. These muscles also referred to as "anti-gravity" muscles, work to keep you upright and straighten you up from a forward bend position. The gluteal or buttocks muscles sit at the base of the spine. These muscles are trained by lying on your stomach and extending the legs or the torso upward. You may use your own body weight as resistance or add weights. Again, therapy ball balance activities are also helpful. There are several other smaller muscles around the spine for which there are other specific physical therapy exercises.
Get Further Assistance with Stabilizing Your Core
If you are experiencing back or neck pain, strengthening one of more these core muscle groups may be necessary. Bernier Physical Therapy and Associates, Inc. in Newburyport, Mass. has trained physical therapists to identify the deficits that need to be addressed to correct the problem. Proper core strengthening programs can be created to help decrease the pain and prevent serious injuries. Call our experienced staff to help you with your recovery. We are available for a free 15-minute consultation, by appointment, over the phone or in person.
(Dr. Richard Bernier, P.T. has more than thirty-one years of experience dealing with musculoskeletal disorders. Dr. Bernier, P.T. incorporates many different techniques appropriately tailored to each individual's needs.)
Additional Resources and Articles
How Neck Pain Can Cause Headaches
How Posture Can Cause Neck Pain While Sitting at the Computer
The Pain in Your Foot Could be Plantar Fascitis—How to Treat It
