The Importance of Core Strength in Reducing Lower Back Pain

Lower back pain is a common issue that affects millions of people worldwide. With us living in the UK, here are some states about back pain overall. Lower back pain is quite common in the UK, approximately one in six people in suffer with lower back pain. Arthritis Research UK estimates that 9 million people in England live with back pain. Sixty-one percent, or around 5.5 million people, suffer from a severe case. The report also stated that low back pain is the leading cause of disability in the UK.

According to Wu et al., 2020 lower back pain is the world’s most common cause of absence from work and its most common disability. However, whether you are struggling with back pain due to sitting too long at a desk or sharp pain after lifting something heavy, it can be significantly impact daily life. Therefore, one of the most effective ways to prevent and alleviate this pain is by strengthening your core muscles.

But why exactly does core strength play such a crucial role in reducing lower back pain? Let’s dive into the details.

Understanding the Core

When we talk about the “core,” many people think of the abdominal muscles or the coveted “six-pack.” However, the core is much more than just your abs. It includes all the muscles in your torso that stabilize the spine and pelvis, including the rectus abdominis (front abs), transverse abdominis (deep core muscles), obliques (side abs), and the muscles of the lower back, glutes, and hips.

The core acts as a central support system for your entire body. The core also gets called the ‘TRUNK’ of your body, think of it as the image of a sturdy trunk of a tree—if the trunk is weak, the branches (your limbs) cannot function optimally. A strong core ensures stability, balance, and proper posture, which are all essential in protecting the lower back.

Reason for how core strength reduces lower back pain:

Stabilization of the Spine

A strong core stabilizes the spine, keeping it in a neutral position. When the core muscles are weak, the spine is more likely to be misaligned, leading to poor posture and increased pressure on the lower back.

Improved Posture

Poor posture is a common contributor to lower back pain. Slouching, sitting for long periods, or standing improperly can strain the lower back muscles. Strengthening the core helps maintain an upright and neutral spine position, reducing the load on the lower back. Good posture also ensures that the weight is distributed evenly across the body, minimizing the risk of injury.

Support During Physical Activity

Whether you’re lifting weights at the gym or carrying groceries, a strong core provides the necessary support to perform these activities safely. The core muscles engage to protect the spine from excessive force and movement. Without a stable core, the lower back is more susceptible to injury, especially during activities that involve twisting, bending, or lifting.

Reduction of Strain on the Lower Back

When your core is weak, the muscles in your lower back have to work harder to compensate. This added strain can lead to overuse injuries, chronic pain, and fatigue. Strengthening the core muscles helps distribute the workload more evenly across the body, reducing the burden on the lower back.

Enhanced Flexibility and Mobility

A strong core contributes to better flexibility and mobility, which are crucial for maintaining a healthy back. When the core muscles are strong and flexible, they allow for a greater range of motion in the hips and spine, reducing stiffness and preventing muscle imbalances that can lead to lower back pain.

Incorporating core-strengthening exercises into your routine can make a significant difference in reducing and preventing lower back pain. Unsure about what core exercises are effective at strengthening your core, well here are my go-to exercises, to add into your weekly routine.

• Planks: Engage the entire core while maintaining a neutral spine.
• Bridges: Strengthen the glutes and lower back muscles.
• Bird-Dog: Enhance stability and balance by working the core and lower back.
• Dead Bug: Focuses on the deep core muscles and promotes spinal stability.

It’s important to perform these exercises with proper form to avoid injury. If you’re new to core exercises, consider working with a fitness professional or physical therapist to ensure you’re doing them correctly.

To conclude, core strength is more than just having toned abs; it’s a critical component of overall health, particularly in preventing and reducing lower back pain. By stabilizing the spine, improving posture, supporting physical activity, reducing strain, and enhancing flexibility, a strong core helps keep your lower back healthy and pain-free. Incorporate core exercises into your regular fitness routine, and you’ll not only build a stronger, more resilient back but also improve your overall quality of life.

References:

Wu, A., March, L., Zheng, X., Huang, J., Wang, X., Zhao, J., Blyth, F. M., Smith, E., Buchbinder, R., & Hoy, D. (2020). Global low back pain prevalence and years lived with disability from 1990 to 2017: estimates from the Global Burden of Disease Study 2017. Annals of Translational Medicine, 8(6), 299–299. https://doi.org/10.21037/atm.2020.02.175