Strong core muscles benefit spine stability, improve movement and prevent injury to the back. But, too often, exercise programs promote abdominal work that compromises the spine instead of leading to core strength. Only a few exercises are needed to improve core strength, but they should be performed with appropriate care and attention to body position.
Exercising the Core
The muscles and connective tissue around the trunk and the pelvis are referred to as the body's core. Strong lower back, pelvis, lower hips and abdominal muscles support the back and aid more controlled movement. These muscles should be balanced for the spine to take on loads and provide a stable center of gravity. Poor posture, lower back pain and muscle injury may result from a weak core. Chronic back pain can result from some of the most popular exercises.
Good Core Exercises
The best core exercises work the core muscles at the same time instead of isolating muscle groups. The side plank and the bird dog -- balancing on all fours and raising alternate arms and legs -- exercise the muscles along the back and sides of the core. Abdominal crunches should be conducted with the hands against the lower back for support. Bend one knee, and lift the head and shoulders; then, release back down. These three exercises will provide balanced core stability.
Bad Core Exercises
Core exercises should not focus exclusively on the abdomen. Don't pull the stomach in or press it against the floor during exercises; the spine is weakened and could pull out of alignment. Avoid sit-ups; they put pressure on the discs in the spine. Curling the torso over a fitness ball is ill-advised for the same reason; use the arms to balance on the ball instead. Exercises that focus on creating the "six-pack" abdominal muscles also invite spinal problems.
Core Exercise Practices
Build up to repetitions gradually, focusing on the quality of the movement. Keep breathing through the exercise and take a break when the muscles tire, or switch to a different exercise. Don't overextend yourself; learn your limits, and gradually increase the capacity. Working with a trained professional can help develop proper body position and alignment. Core exercises should be incorporated into an overall fitness regime that includes aerobic exercises and increasing flexibility.
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