We all know that having a strong core helps us function better in our every day lives as well as in our sporting activities. Most of us know that having a strong core will also help reduce the likelihood of injuries and chronic back pain. But which muscles actually make up the core and how do we activate these muscles in our everyday lives?
There are many different core muscles throughout the body. The function of these muscles is to dynamically stabilize our system. We tend to immediately think of just the abdominal muscles but there are actually four layers of abdominal muscles and it is the deepest layer – the transverse abdominus – that is the most important stabilizing layer. The transverse abdominus works together as a team with the pelvic floor, the diaphragm, the multifidus (the intersegmental stabilizers of the spine), the deep fibers of the psoas and the quadratus lumborum. Phew, what a mouthful! If you look at these muscles like a can, with the diaphragm on top, the pelvic floor on the bottom, the deep abdominals around the sides and the segmental muscles in the back, you can visualize that together they create intra-abdominal pressure that stabilizes your body. It is such a brilliant system when it is able to work properly.
Other examples of stabilizing, or core, muscles are the deep neck flexors in the front of the neck, the rotator cuff muscles around the shoulder and believe or not, research is now showing that the vocal cords are part of our core and create a pressure system with the diaphragm to further enhance stability. These muscles should all talk to each other via the nervous system to create an efficient and integrated system. How amazing our bodies are!!
When we have pain, injury or surgery, sadly these muscles become inhibited and the body can shut these muscles down and work in a compensated state. After the injury has healed or the pain has resolved, the core may resume its normal efficient state, but not always.
As babies we go through developmental milestones, progressing from rolling to crawling to walking. As we do so, our core muscles are activated through reflexes that turn on these muscles as we move. If we miss stages in our development, our core is not necessarily activated in the proper way, which may hinder the ability of the core to be used automatically as we go about our lives.
Postural alignment is also very important for automatic engagement of the core. I have patients who perform core exercises diligently on the floor but when they stand up and function their core is not working for efficient movement and function of their bodies. Little old me can push over the strongest looking patient because his or her faulty alignment is creating a response in the wrong muscles. When we have good postural alignment, our core fires automatically. We do not have to think about it. Our nervous system can anticipate movement and will automatically fire the core first. Often it is more of a timing problem than a pure strength problem.
As a functional manual therapist I assess to see if a patient has the correct timing of the core and look at postural alignment and the ability to move using core-first strategies. If this is not happening, part of my treatment is to look at why and to use hands-on techniques to treat the nervous system and help this to happen automatically. I will also teach a patient how to do exercises to help fire the core muscles, and work on improved alignment and using efficient movement patterns that allow the core to activate first.This involves training the patient to sit, stand, bend, walk, run, ski, bike etc., using core-first strategies.This helps resolve pain and allows us to be more efficient in our lives, reducing the likelihood of injury and chronic pain.
Not only can this approach help with low back pain but also with neck pain, hip pain, knee pain and is an important part of therapy for all chronic pain issues anywhere in the body. When our core muscles automatically fire first this allows the muscles that move our body to work more efficiently and reduces break down of our system.
This is a slightly different look at the core but an important one to understand so that we can ensure that we have access to these very important muscles as we move through our lives.
For further information go to www.alisonpalmerpt.com or to schedule an appointment please contact Alison Palmer at Alison Palmer Physical Therapy and Wellness Center 728 1135. We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.