A well trained core is important for both preventing injury as well as optimizing performance.
A client referred to me from our physiotherapist had been experiencing mid back pain and core weakness while lifting, twisting, and bending to the side.
Incorporation of Ground Based Free Weight (GBFW) training, along with postural correction, glute activation, and anti-movement core training significantly reduced mid-back pain, and improved performance in work and day-to-day tasks.
In this post, we’ll be covering the major stabilizers and muscles involved in bracing and strengthening the core; how core stability is linked to improvements in performance and reduction of back pain; and lastly, how to improve your own core strength.
What is the Core, and Why Does it Matter?
“The Core”
Core musculature refers to the primary muscles responsible for stabilizing and bracing the spine against movement and heavy loads. It is composed of the lumbar spine, the muscles of the abdominal wall, the back extensors, and the quadratus lumborum.
Latissimus dorsi and psoas major are also considered core muscles as they pass through the core and then attach to the extremities of the arms and legs.
The glutes may also be considered important in the overall function of the core, and serve an important role in generating power.
Role of the Core in Performance and Injury Prevention
The muscles of the core co-contract and act as stabilizers and synergists to each other during athletic movements, this is important for a number of reasons.
Firstly, maintaining neutral spine position is immensely vital in optimally transmitting force from the lower body to the upper body during complex movements such as the deadlift, squat, clean, and snatch.
Excessive flexion, extension, and rotation of the spine under heavy loads has been linked to increased risk of acute and chronic back injuries, as well.
Lastly, good technique in most day to day tasks, as well as any athletic movement, demands that power be generated through the hips and then transferred through a stiffened core - any movement or deviation of the spine/core during these movements can result in “energy leaks” and produce a less efficient / effective movement pattern.
How to Improve Core Endurance and Strength in 4 Steps
Step 1 - Train Compound Movements
Research has shown that core activation and muscle recruitment is significantly higher during heavier compound movements such as the squat, deadlift, clean, and snatch.
Rather than isolating specific core muscles, many are recruited when they are needed to assist in a movement (rather than solely contract on their own). Training GBFW exercises helps maximize core activation.
Step 2 - Incorporate Breathing Techniques
The “Valsalva” Maneuver is a common technique utilized while lifting loads or engaging in a strenuous task involving higher levels of muscular effort.
Drawing in a deep breath, then forcibly trying to exhale without letting any air escape generates a large amount of tension and stiffness within the core.
It significantly increases intra-abdominal pressure and ensures a stable spine throughout the movement.
Step 3 - Train Anti-Movements
The musculature of the core has a very different role than many other major muscle groups of the body.
While others are primarily responsible for moving against resistance, the core actually works hardest to PREVENT excess movement of the spine.
Challenging the core to keep the body still and in the same position against outside forces is a great way to train core stability and improve core endurance / strength.
Step 4 - Focus on Posture and Technique
Commonly, those who experience back pain actually over-utilize their back musculature during tasks involving lifting, bending, or twisting motions.
Poor posture places the spine in excess flexion, compressing the discs in the spine and places a lot of strain on the muscles of the back.
This results in excessive loading, and a reduction of tissue capacity. Instead, pulling the shoulder blades back and down and maintaining a neutral spine throughout movements helps reinforce good posture and core stability.
Training the core properly has been linked with improved function, performance, and a reduction of back pain and injury risk.
The muscles of the core are responsible for bracing the spine against heavier loads and resisting external forces, work better as a collective unit when simultaneously recruited, rather than isolated, and, lastly, are responsible for efficiently transferring energy from the lower body (through the hips) to the upper body.
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References:
McGill, S. (2010). PhD core training: evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33-46. doi: 10.1519/SSC.0b013e3181df4521