Best Core Strength Exercises for Beginners

What is Core Strength?

Most people think of their core as a nice six-pack, or strong, toned abdominal muscles, but the truth is that these muscles are a very small part of your core. The abdominal have very limited and specific action, and what experts refer to as the “core” actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these core strength muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.  More importantly having good core strength stabilises the spine which is crucial for keeping ongoing back pain at bay.

What are the Core Strength muscles?

The core strength muscles include a large group of muscles, and while there is no defined list here are some of the most important players:

Erector Spinae:  these run down the back parallel to the spine

Rectus Abdominus:  these are the external abdominal muscles, sometimes referred to as the “six-pack” muscles!

Multifidus:  deeper than the Erector spinae, these crucial Core Strength muscles get severely atrophied within 24 hrs of a moderate back injury, and do not strengthen correctly without specific core strength exercises.

The Obliques (Internal & External):  running on the sides of the abdomen in opposite direction to one another

Transversus Abdominis:  this deep, and thin muscle is sometimes considered to be the holy grail of core strength, and is indeed important, but in reality works as part of a group of muscles to keep good core strength.

The large Gluteal muscles and hip flexors also play a key role in the function of correct core strength.

Core Stability to improve Core Strength

Core Stability to improve Core Strength

Benefits of Good Core Strength

Good Core Strength Keeps Back Pain at Bay:  Poor Core Strength is a key contributor to ongoing, chronic back pain, especially low back pain.  Having poor core strength destabilises the spine, leaving it poorly supported and therefore increases load onto the intervertebral discs and facet joints.

Good Core Strength Improves Posture:  Improving your core strength will greatly improve your functional fitness.  This may not be a “visible” benefit as you will not expect to see a visual change, but having great core strength with absolutely improve your day to day fitness, allowing you to complete all of your everyday tasks, such as sitting at your desk all day, with sufficient control that you won’t end up with that nagging, gripey back pain!

Good Core Strength Improves your Athletic Performance:  Almost every sport i can think of requires great core strength!  Why?  Because great core strength means a stable spine.  A stable spine allows the big powerful muscles around it, the shoulders and hips / legs to move and use these big muscles to fulfil their prime purpose, i.e. to move that limb!  Poor core strength cause some of these big muscles to adapt and help stabilise the spine and trunk.

Best Exercise for Beginners?

Have a look at the embedded video below for two really great starters exercises.  Once these have been tried, and things feel easy then the next big three to move onto are the Dead Bug Exercise, the SideBridge Exercise and the Quadriped Exercise.  You can think of these as the “core” core strength exercises.  As always though, please consult with an expert practitioner before starting if you have any back pain at present.

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Reading Chiropractor on Chiropractic, Back Pain & Sciatica

Reading Chiropractor, Andy Green from Reflex Chiropractic, sees lots of people presenting with combinations of back pain and leg pain that is often Sciatica.

Reading Chiropractor on causes of Sciatica

Sciatica describes the symptoms of leg pain and possibly tingling, numbness or weakness that originates in the lower back and travels through the buttock and down the large sciatic nerve in the back of the leg.

Sciatica is often characterized by one or more of the following symptoms:

  • Constant pain in only one side of the buttock or leg
  • Pain usually worse when sitting
  • Burning or tingling down the leg
  • Weakness, numbness or difficulty moving the leg or foot
  • A sharp pain that may make it difficult to stand up or to walk

Sciatic pain can vary from infrequent and irritating to constant and incapacitating. Reading Chiropractor, Andy Green says, “Specific sciatica symptoms also vary widely in type, location and severity, depending upon the condition causing the sciatica.”

Reading Chiropractor on symptoms of Sciatica

Here are a list of the most common symptoms:

  • Low back pain is not as severe as the leg pain
  • Constant pain in only one side of the buttock or leg
  • Pain that originates in the low back or buttock and continues along the path of the sciatic nerve – down the back of the thigh, to the lower leg and into foot sometimes
  • Pain that feels better when lying down or walking, but worsens when standing or sitting
  • Pain typically described as sharp or searing, not dull
  • May feel “pins-and-needles” sensations, numbness or weakness, or a prickling sensation down the leg

Reading Chiropractor on how Chiropractic adjustment’s can help Sciatica

Reading Chiropractor on Sciatic nerve

The Sciatic Nerve

Sciatica is most commonly a result of a misaligned spine that is pinching the root of the sciatic nerve. This restriction can apply pressure to the sciatic nerve and cause severe pain. Faulty pelvic alignment can place the gluteal and piriformis muscles under stress and the sciatic nerve will be pinched as it passes through the buttocks, causing back pain and leg pain. A slipped or herniated disc is another common  cause, while less commonly noted causes would include arthritis, tumors, diabetes, vitamin deficiencies, and any degeneration as a result from long-term stress on the spine.

Sometimes, Reading Chiropractor, Andy Green, will find the source of the nerve blockage and use manual adjustments to correct the spinal misalignment. Adjustments remove the blockage that is pinching the sciatic nerve and causing the pain. Pain medications merely mask the symptoms and never heal the cause, and surgery should always be the last resort.  Chiropractic care works, so contact your Reading Chiropractor today if you experience any of the symptoms of sciatica.

Reading Chiropractor, Reflex Chiropractic, have also produced a fun video on how they help this presenting with Sciatica, Disc and Back Pain.

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Bulging Or Herniated And Slipped Disc

Slipped Disc Best Treatment

You call for slipped disc treatment whether what you are experiencing is described as a protruding, slipped, or herniated disc. They are in fact all names describing the same thing – a disc prolonging from its appropriate area in your vertebrae inducing pressure on the sciatic nerve. This disorder can be caused by a lot of things consisting of lifting of arduous weights incorrectly or a vehicle mishap, or a silly move on your part (most of us do it – for the people, just consider attempting to be all "macho" before the girls and raising all kind of rubbish).

bulging disc

herniated disc

As soon as this occurs, the disc which works as a flexible buffer located in between your vertebrae bulges out and puts pressure on the sciatic nerve and afterwards all the women run away. The sciatic nerve comes to be squeezed and you begin to feel pain around your lower back which slowly emits towards your buttocks then goes all the way to your leg triggering your feet and legs to feel numbed. The good news is that there are slipped disc treatments which you could make use of to fight this health condition and this short article will consider a few of these.

One of the most typical slipped disc treatment available is that which is supplied by a chiropractic practitioner. Chiropractic doctors are educated to supply relief to troubles entailing the spine. Typically they accomplish this by utilizing an unique tool created particularly for these problems. Furthermore you may choose that visiting a chiropractor is not your point, and as an alternative choose to opt for an alternate procedure of slipped disc treatment.

The reaction I get is almost always the exact same; stupefaction. Whenever I state the reality that you could address your slipped disc by don't doing anything the people I am chatting with never allow me to also complete the sentence prior to wrapping up on my behalf. What I was going to claim, before the bewilderment meddled, is that you can manage your slipped disc by doing nothing greater than taking control the counter anti swelling medicine.

A fantastic way to do this is to opt to go to a physical specialist

Even if you decide to choose a physician, he or she may most likely still end up finish you to a physical therapist anyways Specialist Exactly what the bodily specialist will do is to evaluate the degree of your slipped disc and suggest a set of reduced effect physical exercise regimens which you will be needed to do daily.

The honest truth is that this might in fact be all you require to address your trouble. Make sure that the physical therapist is trained and experienced with taking care of the discomfort of induced by a herniated disc.

If you are looking for experts in this area and you are from Ireland, there is very good physiotherapy clinic in Dublin with certified physiotherapist whom also has certificate for McKenzie method their website is http://back2balance.ie/slipped-disc-treatment/.

One thing that can cause slipped disc symptoms is carrying too much  excess weight.

With over 38% of the population of the USA being overweight many have turned to gastric bypass surgery or some form of Bariatric surgery (weight loss surgery).  By far the most effective form of Gastric Surgery is Gastric bypass surgery, in this form of surgery the stomach and parts of the intestine are bypassed to slow the absorption of food and calories If is important when considering this surgical option that you understand the pros and cons and you also find the best gastric surgeon to meet your personal circumstances. A great resource for finding the best gastric specialist is http://findgastricbypasssurgery.com/

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