Have you been told that you need to strengthen your core to get relief from pain?
This is one of the most common solutions that are reported to be effective in reducing back pain. The problem with this solution is that there is a difference between strengthening your core and learning your core, and the difference is not widely advertised.
Why do you need a strong "core"?
The sound muscles resemble finely tuned sensors, anticipating and reacting to every movement, position, or load that is placed on your body. You may think that your core muscles work just like an automatic pilot system on a plane: your core constantly makes small unconscious adjustments so that you react accordingly to your environment.
There is a wealth of information about what exercises you should do for “your core”, but not many explanations about what it is, what it does for you and why it is important when it comes to relieving back pain.
So what is the “core”?
The core usually describes the area between the base of your pelvis, the pelvic floor muscles, and the diaphragm, the primary breathing muscle that separates the chest from the abdomen. The core is also supported by the deepest abdominal muscle, called the transverse abdomen, and the deep muscle of your spell, known as the multifidum.
Imagine the chest and the pelvis in the form of two round rings suspended one above the other. The base of these rings, the pelvis, is supported from below by the pelvic floor muscles. Above is the "roof" of the diaphragm, supporting the chest. Around the middle, wrapping the rings like a cylinder is a combined support for the transverse abdomen and multifeed.
The shape created by this muscle support system is about the same as a beer can.
Now imagine the same two rings that are supported only by a thin band of muscles on one side, with no support lower or higher, and no wrapping effect. Do you think that the two rings will remain aligned and supported? Probably not very good.
The muscle that creates this strip on the one hand, is a straight abdominal cavity - the very muscles that most people seek to strengthen with the help of "basic" exercises. This muscle is commonly known as 6-pack. A straight abdominal cavity is not a heart muscle and is not a solution to the problem of back pain.
Can you imagine the difference between the built-in muscle cylinder that supports your ribs and pelvis as a unit, and only a thin strip of muscles that is supported in only two dimensions?
The bottom line is that you need to train your "beer" - your inner core - before you start training your 6-pack. If you do not do this, you will ultimately make back pain worse.
Why is this?
Because deep heart muscles are the muscles of control and support and unconsciously work in preparation for movement. The timing of these muscles are crucial for proper spinal movement and stability. Without this support and control mechanism, you constantly put an extra load on the spine and throw it off balance.
After any episode of the back, pain in the pelvis or abdomen, the internal heart muscles are no longer coordinated properly to support the trunk. Even after the pain episode has passed, studies show that the fear of pain is enough to stop the normal functioning of the underlying muscles. Therefore, even after one episode of back pain, you need to consciously retrain your core or the risk of repeated episodes of pain.
The problem after back or pelvic pain is that your brain and nervous system no longer interact with the major muscles. It’s as if you turned a switch that turned off those muscles — like turning off a mobile phone.
If you do not restore this communication system, no kernel gain will help. Simply put, you can not strengthen the muscles that your brain and nervous system can not find.
The solution is to train your brain to train your core muscles before you strengthen them.
How do you do it?
First, you must restore the correct time and activate your core muscles. And before you can do this, you need to figure out how to compress your core. It requires concentration of attention, attention and attention. There are no exercises that automatically activate your core if it was turned off due to pain. The way you learn your core is “how”, not “what.”
Here's a quick way to find out if your internal heart muscles are working properly: lie on your back on the floor or on a hard surface with your fingertips, resting on your lower abdomen. Inhale Exhale slowly and completely empty your lungs. What have you noticed under your fingertips?
If your internal heart muscles are working properly, you feel a slight squeeze under the tips of your fingers when your stomach is slightly flattened. If you notice that your stomach is stalled or pushed out at your fingertips, you probably don’t use your core muscles. Coordination of respiratory and heart muscles is key.
Try lifting your head or lifting one leg off the floor when you control your stomach. Did your stomach raise a fist in your hands when you raised your head or leg, or did you agree and stay in the apartment? Sometimes we call this effect a domed “direct focus.” This means that your rectus abdominis muscle, or 6-pack, is too fast or too much muscle, and that your core muscles are not attractive enough.
This sample of too many 6-packs and not enough beer can be a recipe for continuing back pain.
We intuitively want to “do” something for learning the core, but solving the problem of back pain does not always do what seems intuitively correct.
Decision? Train your brain first to train your core muscles, and then begin to strengthen your core with more traditional exercises. Otherwise, you will not only spend your time on heart muscle strengthening exercises, but you will also make back pain worse.
If you found this information useful and would like to train your core, you can find audio with more specific breathing and basic training here:
www.thenaturalback.com/themastersystem/environment.php
Just click on the link "breathing and relaxation"
Copyright: Body Mind Online LLC 2009
