The Importance of Core Strength in Physical Health

Introduction

Core strength is a foundational aspect of overall physical health, but it goes far beyond the common advice to "strengthen your core to strengthen your back." As a physiotherapist, I understand that true core strength involves intricate control over your core muscles, precise movement of your spine and pelvis, and proper breathing patterns. In a 1:1 setting, I can help you achieve this level of control and alleviate issues that arise from improper core function.

A simple glute bridge on an uneven surface

Assessing Core Control and Movement Patterns

One of the first steps in addressing core strength is to assess your current control over your core muscles. After an incident of back pain, the body often struggles to engage the core muscles correctly and begins to develop compensatory movement patterns. These patterns are typically stiffer, less fluid, and less efficient. Over time, larger muscles like the glutes, hip flexors, hamstrings, and abs may become overused as they try to compensate for the core's inability to function properly.

Reducing Overactivity in Compensatory Muscles

A key part of my role as a physiotherapist is to identify and reduce the activity of these overactive muscles. By doing so, we can prevent them from taking over the fine movement control that should be handled by the core. This reduction in overactivity helps to restore proper movement patterns and alleviates unnecessary strain on your body.

Customized Exercise Plans

Once we have assessed your movement and identified overactive muscles, the next step is to create a customized exercise plan tailored to your specific needs and abilities. This plan will progressively challenge you, starting from your current level and advancing as your control and strength improve.

For example, you might be able to squat 70kg, but performing a simple single leg bridge using your glutes without overusing your abs and maintaining proper breathing might be beyond your current ability. This discrepancy can contribute to your back pain, and it's where my experience as a physiotherapist becomes crucial. I will guide you through exercises that target the appropriate muscles and ensure that you engage them correctly, progressively building up your core strength and improving your overall movement efficiency.

Sit-ups are a complicated movement for the spine, requiring good core control

Breathing Patterns

Proper breathing is often overlooked but is a vital component of core strength. Effective breathing patterns can enhance muscle engagement and help maintain stability and control during movement. As part of your rehabilitation, I will teach you how to integrate proper breathing techniques into your exercises, ensuring that your core is engaged effectively throughout your activities.

Conclusion

Core strength is essential for overall physical health, but it requires more than just basic exercises. A physiotherapist can provide a comprehensive assessment of your movement patterns, reduce overactivity in compensatory muscles, and develop a tailored exercise plan that progressively challenges you. By focusing on precise control, proper muscle engagement, and effective breathing, we can address the root causes of your pain and improve your core strength, leading to better overall physical health. If you're struggling with back pain or want to enhance your core strength, reach out to me for a personalized assessment and targeted rehabilitation plan.