Pain in the lower back has become a common
complaint. We hear everyone from 11-year
old children to 80-year old grandparents complain of lower back pain. A survey conducted by the Back Society of
Singapore shows that 1 out of every 5 Singaporeans suffer from either a back or
neck pain. The same study indicates that
1 out of 10 Singaporeans experienced such pain at least once a month. That is a very high incidence rate.
do the core muscles have to do with breaking this cycle?
The core muscles are situated between the
diaphragm (breathing muscle that separates the ribs from the abdomen) and the
pelvic floor. These muscles
- Stabilise the lower back and pelvis
- Even transmission of weight from the
upper body to the lower body, thus preventing this weight from getting “stuck”
in the lower back
Training these core muscles to activate at
the right time and in the correct ratio will thus form a strong
foundation for efficient movements; thus breaking the pain cycle.
is effective core training?
Core muscles (Diaphragm, Pelvic Floor,
Transversus Abdominus, Multifidus) are always working. If they didn’t work, we would just be a pile
of bones. Thus they don’t need to be
“switched on.” These muscles need to be
trained to vary their levels of activation based on the load that is being
placed on the trunk.
Thus core training would involve the
following in different functional activities:
Teaching the Pelvic Floor to
switch on JUST before the Transversus Abdominus and Multifidus
Teaching the Pelvic Floor how
to respond to the Diaphragm
is effective core strengthening?
Loading a core that has been taught to
activate in a timely manner and in the right ratios for all functional
do we stop lower back pain from recurring?
By doing specific core training exercises
before rushing into core strengthening exercises.