Ouch! Have you ever felt this way? Do you exercise your core only to have increased back tension and even pain? Have you tried the ‘5 best exercises for a flatter belly’ only to feel that your back still isn’t stable and your core doesn’t feel any better? Every time I do a search or pick up a magazine for core exercises there seems to be an ever changing array of different exercises and ways to do them. Who’s right? Should I watch the video of the fittest person? Or should I follow the one that has the most views?

The answer is different than you think. Your core exercises may not be working, your core may continue to be weak, and you may be doing damage to your spine, joints and ligaments and not know. The only way to know for sure that your core is working is to see it work. We do this with diagnostic ultrasound.

You know your core is working when we can SEE IT

What is your core?

Your core is comprised primarily of two muscles in your belly. Your internal oblique and your transverse abdominis. These muscles act like a weight belt pulling tightly on your sides to tense the fascia of your belly and your back and provide support. They are the only muscles in your belly that attach to the fascia of your back AND your front.

What does your core do?

The role of the core is simple… when you raise your arm or arms from your body your core muscles engage or contract to provide support, protecting your back.

Without this your hip flexors and back muscles get tighter to compensate. That is why your back feels tense and you get stiffness in the middle to lower back when your core is not working.

Your core should work without you thinking about it. This is an automatic function and should not require you thinking about your core. While we start with biofeedback training with your core while you see it working our goal is to have your core work all the time, without your conscious effort.

Our core gets inhibited or stops working after a back or pelvic injury. It can also be inhibited during pregnancy and after you have your baby, and definitely after abdominal surgery! When our core isn’t working other muscle compensate. This lack of protection from our core can cause micro-trauma to our spine and hips.

Symptoms of a weak core

Back tension

Mid back stiffness

A feeling of poor control or stability of your trunk

Stretching your back throughout the day

Pain or increased tension with core exercises

Myths about our core

If I have a six-pack I have a strong core.

Our core strength has very little to do with our six-pack or abs! You can have a flat belly and defined rectus abdominis muscles and have a core that does not work!

The plank is the best exercise for your core.

Actually it is the worst exercise for core engagement. Our research over the last 6 years has shown that the plank has the least success in engaging your core.

What is the best exercise to do for your core?

The best exercise incorporates the hip motions of walking. Stepping up and engaging your side muscles have the best chance of engaging your core. As always, if you want to know for sure, get imaging. SEE IT

I think I may have a weak core! What do I do?

Sign up for the COR Strength screen. This screen is designed to not only assess your core and if it is working, but also to check for underlying problems that may be causing your core to be weak. Request more information about the COR Strength Project from our great team!

Muscle pain? Curious about dry needling? Check out this link.