Strengthening Your Core
This week’s post is a bit different in that I, Taylor, will be sharing a personal story.
About two months ago I tweaked my back during a workout. I had pain and discomfort across my lower back after my third set of squats. It felt very muscular and I was under the impression that with time, it would heal on its own.
I took the next two weeks off. Focusing only on stretching, mobility and walking. Here and there I would attempt a light, body-weight workout but it never felt 100 percent.
I made it a point to listen to my biofeedback.
If an exercise didn’t feel right, I would stop. If I was sore or in pain the next day, I would take it easy. By the end of those two weeks, the pain and discomfort was around my right SI joint.
It was then that I decided to visit my chiropractor. After almost a month, it was decided I see an orthopedic doctor for an x-ray and consult. We decided this because I’ve had SI pain in the past, but it never lasted this long while receiving care.
Another driving factor behind this decision was my scoliosis. My chiropractor noticed a curve to my spine a few years ago when I first experienced SI joint pain. When I began training at Adroit and with April, the pain was present.
However, as I continued to follow her guidance the pain disappeared. I was strengthening muscles and it was easing my back-related pain. What I failed to do was consistently maintain the same type of movements over the next two years.
Come present day — I’m battling this small injury.
I made the connection that I stopped regularly strengthening my core. I’m not talking about crunches, Russian twists or v-ups. I’m talking about core stabilization.
We essentially have six “parts” to our core. Most people commonly think about abs and obliques when they train or think about their core. We fail to realize there are more — let’s review them.
You have the front which are your abs (transverse abdominis), the back which is composed of your back muscles (multifidus) and the sides (posterior internal oblique) . The other two are your diaphragm (top) and pelvic floor (bottom).
When these six areas are strong, they protect your skeletal system. You’re able to perform exercises more easily, lift heavier and most importantly, avoid injury. It’s ideal to perform core stabilization exercises twice a week.
The core muscles depicted above are also referred to as the “inner unit.” They work together to act as stabilizers to support the spine and pelvis. Studies show that an inner unit activation deficit often leads to low back pain.
Training these muscles improves the recruitment of the inner unit decreasing risk of pain/injury.
Examples of core stabilization exercises include:
Glute bridges
Glute bridge march
Plank hold
Plank hold knee drive with band
Other plank variations
Supported runners lunge with spinal twist
Dead bugs
Pallof press
Oblique cable twists
Although the core works while lifting, you aren’t necessarily working all muscles or layers. The exercises listed above, along with yoga and pilates, strengthens harder to reach muscles. Those that protect the back and spine.
It’s important to find harmony between all types of modalities, movements and training. I routinely stretch, perform mobility, incorporate deload weeks, etc and I still got injured. This may not have happened with core stabilization.
This has been tough mentally. I workout and move my body daily. I look forward to it since it leaves me feeling happy, clear-minded and confident.
I felt lost, frustrated and emotional at first. Then after a few weeks I realized I rather take the time to heal so that I don’t rush and risk worsening my injury. I thought about my health in the long-term.
Takeaways
You may have never thought about strengthening the inner muscles of your core. However, you might thank me now. It’s worth the time and dedication.
Any pain you have might dissipate, you may be able to lift heavier and you’ll be increasing your odds of avoiding injury.
This has been a huge reminder for me to watch my mindset. It’s unfortunate to watch most of my progress disappear, but I’ve come to peace with taking care of my body. This provides me the opportunity to rebuild my foundation.
If you take anything away from this post, it should be that your overall health and mobility matters way more than your ego.