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If you've every suffered from back pain (or still do), you may have been informed that
- you should be active (you need to exercise) and
- do more exercises that helps your core
Of course, there are more and more articles online, in papers and magazines (and by fitness instructors and gym goers) that they need to build on core strength, conditioning, stability etc. Let's cover and bring some clarity today.
first of all, What is your core?
Our core muscles refer to (see diagram above)
- rectus abdominus and
importance of core stability
If you currently have back pain which had been recurring, you will definitely benefit from active spine physiotherapy and decompression traction therapy, on top of later progressing to core strengthening and stabilizing exercises.
The active phase of physiotherapy is to primarily deal, minimize and take away the pain, which is the basic step, and then it leads to improving the stability of the core by improving:
- core strength
- core endurance
- core muscle control
So our deep core muscles are connected to our vertebrae (our spine), and their number #1 role is mainly to stabilize our spine and provide support in and with movement. Because their main function is to create stability, they do not move/mobilize your body at all unlike
- your obliques that helps your body turn side-to-side
- your abdominus that helps you bend your way forward (like doing a sit up/crunch)
That's why exercises that target deep abdominus core muscles for people who suffer from low back pain, these exercises don't seem rigorous and tends to focus on the lasting/holding/stamina power.
Weak core muscles correlates with back pain
Studies are showing that patients who suffer from back pain has 2 core-muscles-specific problems:
- weak core muscles that also have poor stamina
- difficulty activating core muscles
These both means that patients who have difficulties activating core muscles, have core muscles that are weak or tire easily have much higher risk of back pain, and this is because they cannot adequately support the back muscles for movement and stabilizing.
strengthening and training your core
Usually because back pain patients have these two core-related weaknesses, going to fitness instructors for core stability training exercises aren't recommended.
The reasons are if your core muscles are already weak...
- general core stability classes may be too general and too intense, which if unsupervised, may cause more aggravation and back pain
- general core classes do not isolate or train the deep core muscles and actually do more general core exercises, which is not able to isolate the deep important core muscles ie doesn't train important core muscles
The gentler and safer approach
The gentler and safer approach is to take it slow and be gentle when one starts it. If the exercises are too hard, the body will either compensate and use non-core muscles to get around the problem (thus not working the deep core muscles you need to work on in the first place).
It's important to focus on the safe and proper form of movement, to prevent injury and ensure that your deep core muscles are isolately challenged to improve its strength, stability and endurance. That's why we recommend you to see our back pain physiotherapists first to assess and understand your back pain causes first, treat those issues and then progress to Clinical Pilates for isolated and controlled core training.
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Phoenix Rehab Singapore Core Services And Specializations
Phoenix Rehab Group works with specialist
physiotherapists and specialist rehab therapists who are highly
trained, qualified, experienced and passionate to provide high level of
expert care to our patients.
CLINICAL PILATES & WELLNESS PILATES
Clinical Pilates is a form of physical exercise that focuses on posture,
core stability, balance, control, strength, flexibility, and breathing.
It is a system of safe and effective exercises, which
meet specific individual needs, to treat a wide range of injuries
TRADITIONAL CHINESE MEDICINE (TCM)
DEEP TISSUE RELEASE & SPORTS MASSAGE THERAPY
Sports and deep tissue release massage helps to increase nutrient-rich blood
flow to tired , tight and tense muscles to accelerate recovery and shorten downtime. It also helps prevents
muscles from scar tissue micro-tears (and future ruptures), and increases muscle
performance. When done regularly it will keeps your muscles and you healthy and fit and have body/movement-confidence.
Having a dedicated personal trainer/personal training helps you get faster and better health, fitness and wellness results.
You can expect better fat loss and muscle gain, have reduced risks of injury, establish effective exercise and health habits as well as overcome those annoying "flatline plateus" to breakthrough to your next level of fitness and weight loss.
All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB).
See our entire team here by location and specialization.
At the first session, our specialist physiotherapists will carry out a thorough
assessment, helping them to select the most appropriate treatment to
help you recover as well as provide treatment in the same session.
Follow up sessions are inline to provide
expert treatment for your pain as well as prescribing specific
exercises to reduce your risk of re-injury and giving you a long term
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