All Posts tagged muscles

Core Stability : Definition

Core stability is a base or platform of musculoskeletal strength that results in control of the trunk and allows optimal performance of limb activity.

Deficits in core stability are found with people who have low back, knee or hip pain. It is important to know which muscles need to be targeted and when the right time to introduce strengthening should occur.  Core strengthening should not be performed through pain in the lumbar spine.

Factors for core stability:

• Strength
• Endurance
• Proprioceptive awareness (sense of self in space when moving)
• Neuromuscular control

Possible core muscles that may need targeting:

• Transverse Abdominus (deep abdominals)
• Internal and External Obliques
• Lumbar Multifidus (spine muscles)
• Quadratus Labroum
• Rectus Femoris (one of the quadriceps muscles)
• Gluteus Maximus
• Gluteus Medius (hip and pelvis stabilizer)

Different muscles produce different torques on the pelvis which then produces either flexion or extension of the lumbar spine.  Therefore, it is always important to consider a person’s directional preference while targeting the correct muscles that should either be strengthened or stretched.

Which muscles are the most important?

• None and all of them!
  • No one muscle contributed more than 30% of the overall stability of the lumbar spine. Stability is dependent on all muscles
  • The contributions of each muscle continually change throughout a task
  • Need to train the muscles in multiple planes of movement to be more functional
  • Don’t just strengthen abdominals: target the entire core!

Role of trunk muscles in stabilization

• Deep abdominals and lumbar multifidus activate prior to limb movement.  This is reversed in people with Lower Back Pain (LBP).
• Athletes who experience an injury tend to have lower core stability measure than those who did not.
• Don’t just focus on strength. DO focus on recruitment and endurance as well.  Need all 3 to work!

A Time and a Place

It is important to remember that core strengthening is not the best treatment for low back pain.  Research continues to grow in support of Mechanical Diagnosis and Therapy and the utilization of the directional preference. However there is a time and place for core strengthening. A trained physical therapist can guide you through the necessary steps in order to decrease your pain and improve your life!