How Core Strengthening Relieves Pain And So Much More…
How Core Strengthening Relieves Pain, Decreases Risk Of Injury Of A Limb And Enhance Our Daily Performance
How Can Core Strengthening Help You?
Core strengthening is important for many injuries. Let me explain why…
According to latest research approximately 80% of people will experience lower back pain at some point in their life, therefore it is one of the most common condition and can be related to our daily routine and our posture.
Repeated injuries of lower limbs are associated with ageing process and decreasing in strength, therefore well-chosen core exercise program may help to prevent it.
There is strong evidence that appropriate core exercising alleviates lower back pain, improves our posture, prevent from lower limb injuries.
Remember any exercise and movement is good for the lower back as it helps to increase flexibility and increase circulation. Although your back feels painful exercise is good for it and you don’t need to be fearful that it is ‘unstable’ or ‘weak’ although it may feel this way.
Sorry to be gross but when you dissect spines they are very strong even when the muscles are not attached! We have strong ligaments and soft tissues that help to stabilise this highly sensitive structure.
It is important to remember that pain doesn’t always equate to tissue damage.
Be sure to check our our youtube and facebook videos for more educational resources on back pain.
Why Is Core Stabilization And Strengthening Important To Us?
Lower back pain and limbs injuries can cause significant pain and restricted function this can affect independence.
Helps achieve better performance in our daily living and sports.
Improve our body control and even a single bout of exercise has immediate impact (after 30 minutes) on body balance and subconscious maintaining upright standing position and last up to 24h!
What Evidence Of Lower Back Pain Relief And Decrease Of Injury Risk Is Provided?
Majeed and Sugunan (2019) revealed in their latest study that well-tailored core exercise program can reduce lower back pain effectively just in 6 weeks time!
However, if you feel healthy and love sport and challenging Esser (2017) provides evidence that muscle core exercise may help you achieve top notch performance in sports as well.
What Equipment Do I Need To Perform A Core Workout?
You do not need any equipment to start train on your core muscles.
You can start work out at your home right now.
Just 15 minutes of exercise – 3 times weekly can effectively change quality of life and alleviate back pain
Lukasz and The Physio Crew Team
References
1: Zou L, Zhang Y, Liu Y, Tian X, Xiao T, Liu X, Yeung AS, Liu J, Wang X, Yang Q.
The Effects of Tai Chi Chuan Versus Core Stability Training on Lower-Limb
Neuromuscular Function in Aging Individuals with Non-Specific Chronic Lower Back
Pain. Medicina (Kaunas). 2019 Mar 3;55(3). pii: E60. doi:
10.3390/medicina55030060.
2: Miyake Y, Kobayashi R, Kelepecz D, Nakajima M. Core exercises elevate trunk
stability to facilitate skilled motor behavior of the upper extremities. J Bodyw
Mov Ther. 2013 Apr;17(2):259-65. doi: 10.1016/j.jbmt.2012.06.003. Epub 2012 Jul
10
3: Esser M. [Effects of Core Stability Training on Masters Swimmers].
Sportverletz Sportschaden. 2017 Jun;31(2):93-102. doi: 10.1055/s-0043-101973.
Epub 2017 Apr 10. German.
4: Szafraniec R, Barańska J, Kuczyński M. Acute effects of core stability
exercises on balance control. Acta Bioeng Biomech. 2018;20(4):145-151.
5: Akuthota, V. and Nadler, S.F., 2004. Core strengthening. Archives of physical medicine and rehabilitation, 85, pp.86-92.
- Majeed A S, Ts A, Sugunan A, Ms A. The effectiveness of a simplified core
stabilization program (TRICCS-Trivandrum Community-based Core Stabilisation) for
community-based intervention in chronic non-specific low back pain. J Orthop Surg
Res. 2019 Mar 22;14(1):86. doi: 10.1186/s13018-019-1131-z.