Developing a strong core can reduce low back pain, prevent pain, and improve proper spinal alignment. Back pain or even radiating leg pain can be caused by weakness, or poor activation, of the core muscles. When the core does not activate, the spine or other muscles must work harder to support your body. Start now and prevent strains and injuries.

Here are few quick facts about low back pain:

• Low back is the number one cause of disability.
• 80% of adults will have low back pain sometime in their life.
• Low back pain is the number one reason for missed work or visiting a physician.

(Cited by National Center for Complementary and Integrative Health)

Preventing or treating back pain can begin with good posture and developing core strength. By improving your core strength, you may also be less likely to rely on other back pain treatments, such as medications.

It’s important to incorporate exercises that work all your core muscles. But what are your core muscles?

While your abdominal muscles (Rectus Abdominis, Transverse Abdominal, and Internal and External Obliques) are important part of your core, there are other muscles to consider?

• Muscles that run long the spine. (Erector Spinae and Multifidi)
• Diaphragm
• Gluteus Maximus and Medius
• Hip Flexors
• Pelvic Floor Muscles

Why does core strength help back pain?

When your core muscles are weak, your body will increase stress on more passive structures like joints, discs, and ligaments for stabilization. This may cause pain and even pain down your legs.

Can you cause more pain or injury to your back when trying to exercise and strengthening your core?

Any exercises performed incorrectly or with too much resistance can potentially cause harm. However, completing a single repetition of an exercise will not likely cause a concern.

It’s important to talk with your physician or your local physical therapist at PRO Physical Therapy when:

• Your pain has been going on longer than one month.
• Your pain is getting worse.
• Your pain wakes you up at night.
• Your pain is now going down one or both legs.
• Your leg or both legs are feeling weaker or becoming progressively weak, which you may notice when going up the stairs, getting out of the chair, or balancing.

Why should I go to physical therapy to improve my back pain instead of the gym?

Physical therapists are trained experts in the musculoskeletal system (bones, joints and muscles).  The therapists at PRO are trained to assess your back pain and functional loss. A physical therapist at PRO can evaluate and develop a proper and safe program for your back pain needs. Exercise alleviates and reduces back pain, and it does not have to be strenuous. I tell my patients that physical therapy is not like working out at the gym. It is the quality of an exercise, correct performance, and consistency that develop results.

However, sometimes exercise alone cannot solve your pain complaints. Consider at PRO Physical therapy having dry needling, cupping or manual therapy performed in adjunct to exercise.

There are hundreds of core exercises that fit the needs of individual’s levels.  Core can be as simple as a abomdinal isometric hold in the supine position for 20 seconds or a plank for 30-60 seconds.  Talk with your PRO Physical Therapist about what exercises meet your needs.

Please contact us today at 270-252-7600 to speak with a physical therapist or schedule your appointment.