The Importance of Strong Back and Core

 A strong back and core are essential components of overall health and wellness.

The back and core muscle groups play a vital role in maintaining good posture, which is important for preventing injuries and reducing the risk of lower back pain. Strengthening the back and core muscles enhances stability, balance, and flexibility, which are fundamental for performing daily activities with ease and confidence. Stronger muscles can also improve breathing and digestion as they help to support the organs.

What are the Core Muscles?

The core muscles are a group of muscles located in the abdomen, lower back, and pelvis that work together to provide stability and support for the spine and pelvis.

The deeper muscles which lie underneath and are generally responsible for more subtle, stabilising functions. Superficial muscles refer to muscles that are located close to the surface of the skin. These muscles are often visible and play a key role in movements and actions that involve larger, more noticeable motions. It is important to train both deep and superficial muscles to keep everything in balance. 

Photo Source: London College of Osteopathy and Health Sciences

Exercises you can do at Home

Always consult with a doctor or healthcare professional before starting new exercises to ensure they are suitable for your individual needs.

1. Bird Dog

Begin on all fours, with your hands directly under your shoulders and your knees under your hips. Focus on bracing the core and keeping your back flat (like a table top). Extend your right arm forward while simultaneously extending your left leg back, keeping your hips and shoulders level. Hold for a few seconds and then return to the starting position. Repeat on the opposite side. Repeat for 8 – 12 repetitions on each side

If you feel imbalanced, begin by lifting only one arm or leg at a time. Progress to extending the opposite arm and leg together as your core and back strengthen.

2. Cat-Cow Stretch

Start on your hands and knees in a tabletop position. Inhale, arch your back downwards and lift your head (cow). Exhale, round your spine towards the ceiling and tuck your chin to your chest (cat). Repeat this gentle flow for 8-12 reps to enhance spinal flexibility and relieve tension.

Cat Cow (cat position)

3. Superman

Lie face down on the floor with your arms extended in front of you. Keep your neck in a neutral position as you lift your arms, chest, and legs off the ground, focusing on engaging your back muscles. Hold for a few seconds before lowering back down. Repeat for 8 -12 reps.

4. Cobra Pulldown

Lie face down on the floor. Place your arms out to the side with yours elbow bent at 90 degrees (so your forearm is parallel to the spine). Relax your head and neck. Extend your arms forward.  Hold for a few seconds before pulling arms back down to the starting position. As you are pulling the arms back down, focus on the feeling in your muscles that run down the side of your body and concentrate on drawing these muscles down with the movement. (These are your Latissimus Dorsi muscles.) Repeat for 8 - 12 reps.

5. Bridge

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and engaging your lower back muscles. Hold for a few seconds before lowering back down. Repeat this exercise for 8 - 12 reps.

Advanced Bridge

Always consult with a doctor or healthcare professional before starting new exercises to ensure they are suitable for your individual needs.