Building Core Muscle Strength
Building Core Muscle Strength Reduces Lower Back Pain; it is well known that a strong core to the body distributes the stresses of weight bearing and protects the back. This is also referred to as core stability whose goal is to maintain a solid foundation and transfer energy from the centre of the body out to the limbs.
Strengthening the core muscles reduces back pain and it has been shown that weak and unbalanced core muscles are linked with low back pain. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
Muscles which enhance core stability are known as core muscles, a set of muscles which run around the mid riff of the body. People frequently work hard at abdominal exercises to build up what is commonly known as a “six-pack”, which get its name from it appearance in fit and thin individuals. However, there are many core muscles and building core muscle strength requires much more than just abdominal exercises.
Core muscles include:
The Multifidus muscles which are located under along the vertebral column. These muscles extend and rotate the spine the spine.
The External Oblique muscles which are located on the side and front of the abdomen.
The internal oblique muscles which are located under the external obliques, running in the opposite direction.
The Transverse Abdominis (TVA) which is located under the obliques, is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
The Erector Spinae; a group of three muscles running along your neck to your lower back.
The Hip Flexors; located in front of the pelvis and upper thigh.
The Gluteus medius and minimus; located at the side of the hip,
The Gluteus maximus, hamstring group, piriformis; located in the back of the hip and upper thigh leg.
The Hip adductors; located at medial thigh.
The biggest benefit of core training is to develop functional fitness, which means fitness that is essential to both daily living and regular activities. The question is; how can this be achieved when an individual already has lower back pain and finds any level of exercise a challenge.
VertiBaX Sensory Muscle Therapy provided by the VertiBaX Lower Back Sensory Multi-Pack is helping many people get back to a level of exercise they could only previously have dreamt about, being made up from:
The Lower Back: Active Support provides compression support and pain relief during activity and
the Lower Back: Healthcare Sensory Belt keeps muscles warm and relaxed, increasing blood circulation to the core muscles after exercise thereby increasing the rate of the healing process.
These products are also proving to be a great success with athletes and sports people who are looking to maximize the benefits their bodies get from training sessions, whilst keeping their core muscle groups healthy. Wearing the VertiBaX Lower Back: Healthcare Sensory Belt between training sessions increases an athlete’s recovery rate, whilst the VertiBaX Lower Back: Active Support provides increase stability to core muscle groups, reducing the risk of injury.
Exercises used to strengthen the core muscles include those using Medicine Balls, Kettleballs, Stability Balls, Balance Products such as the Bosu Ball, balance boards and wobble boards.
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Disclaimer: Professional independent medical advice should be taken before acting on any of the information given in this article.
Angus B R Macnab
BSc (Hons) Medical Biochemistry/ REPS Gym Instructor