Having a strong core goes well beyond “6-pack” abs. Your core is much more complex! “Core” includes all the muscles that attach to your spine and pelvis, from your diaphragm to your gluteal and pelvic floor muscles. These muscles play an important role in stabilizing, moving and protecting you.

Why is a chiropractor interested in your core? All core muscles either directly or indirectly insert into your spine and pelvis, and are essential for healthy back and hips!

What does it mean to “use your core”?

Engaging your core muscles can mean many things, depending on what you’re trying to achieve. For instance, if you’re doing sit-ups, the muscles recruited and in what order will be different than if you’re trying to hold your balance while standing on one leg. Additionally, the way your muscles feel when you engage them will differ depending on several factors, such as whether you’re trying to move your spine or stabilize it, whether you’re pushing or pulling weight, and whether you’re standing, sitting, or lying down.

In any case, it’s important to realize that these muscles function in harmony with each other, not in isolation. For a truly strong and functional core, it’s important to be able to engage your core in any situation and in every way, providing dynamic stability and supporting your spine while moving! Functional core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony.

Why is a strong core important?

Core muscles are a primary muscle group for maintaining spinal stability. Mindful core strengthening can help improve back pain by reducing severity of symptoms and/or lengthening the time between reoccurrence of back pain. In some studies, core stabilization was found more effective than routine physical therapy exercise in terms of greater pain reduction in patients with low back pain. Often pain or tightness is a sign of weakness, so by strengthening the core muscles that attach to the spine and pelvis, some of that discomfort can be relieved.

Strong core muscles also simply make it easier to do many activities, such as swinging a golf club, reaching for something on the top shelf, and bending down to tie your shoe. Core strength will improve balance and stability, which is beneficial for not just athletic activities, but also everyday life tasks. Because core strength improves balance, it can help prevent falls and injury.

How can I strengthen my core?

There are tons of good core exercises out there! The key thing to remember is that your core is not just your abs! Overtraining abdominal muscles while snubbing muscles of the back and hip can contribute to injury. As with everything, moderation is key. You can work your core with some simple exercises throughout the day, for example standing on one foot while waiting in line or brushing your teeth. You can change up the muscles that engage by varying what you do with the lifted leg, such as pulling the knee toward the chest in standing, pulling the heel toward the glute like a quad stretch, or even lifting the leg out to the side.

Here are some favorite core exercises from our providers: