Core strengthening to prevent back injury

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Published on Sunday, October 12, 2014

By Yellowhead Physiotherapy

Submitted Article

Low back injuries are among the most commonly seen injuries in a physiotherapy clinic. There are a variety of low back injuries that can occur including muscular strains and disc and joint injuries. While these injuries are all different in nature and require different treatments and interventions, there is one thing they all have in common. Strong core muscles are key in helping to prevent these low back injuries. 

 Your core muscles include your abdominals, back muscles and pelvic floor muscles. Together, these muscle groups work as a team to support your trunk and provide your entire body with strength and stability. Think of your core muscles as the foundation of a building. The overall strength and stability of the structure depends on the strength of the foundation. Your pelvis and spine are the main foundation that your entire body works off of.  In turn your core muscles are in charge of stabilizing and supporting the pelvis and spine. By providing optimal strength and stability, these muscles help to keep your body in proper alignment during repetitive or strenuous tasks and help you to avoid injury.

 Optimal core strength requires a combination of exercises in order to target all of the core muscle groups. Ideally you will follow a routine that provides exercises for the deep abdominal, pelvic floor and back muscles. Some examples of great exercises for the core include planks and “dead bugs”. Pilates offers excellent core strengthening as well. In addition, regular cardiovascular exercise is important for overall strength and endurance. Your local physiotherapist is a great resource for more information on exercise and can create a personalized program for you.