What Are Core Muscles?
Your core isn’t just about having a six-pack—it’s a complex system of muscles that stabilizes your spine and helps maintain posture. The four main core muscles include:
- Transverse Abdominis
- Multifidus
- Diaphragm
- Pelvic Floor
Other secondary muscles also play a role in core stability:
- Internal and external obliques
- Iliopsoas
- Erector spinae
- Quadratus lumborum
- Gluteus maximus
- Latissimus dorsi
Why Is Core Strength Important for Low Back Pain?
Core muscles act as stabilizers, forming a “muscle box” around the spine to provide support during movement, sitting, and other activities. Unlike larger muscles that generate power, core muscles engage subtly and for long durations to ensure spinal stability.
Research has shown that in individuals with low back pain, core muscles tend to activate too late, leading to instability and discomfort. This delayed activation can contribute to chronic pain. Physiotherapists often focus on improving core muscle control to enhance spinal stability and reduce pain levels
Are Abs the Same as the Core?
Not quite! While abdominal muscles are involved in movement, they don’t attach directly to the spine and therefore don’t provide the same level of stabilization. The primary role of your abs is to generate movement, whereas core muscles help maintain control. This is why strengthening your abs alone (e.g., doing sit-ups) won’t necessarily help with back pain unless you’re also focusing on core stability.
How to Engage Your Core Properly
Engaging your core isn’t the same as flexing your abs. Here’s a simple way to activate your core:
- Sit or lie down in a comfortable position.
- Gently draw your belly button inward without holding your breath.
- Maintain a light contraction—you should still be able to breathe normally.
A physiotherapist can help you refine this technique and ensure you’re engaging your core correctly.
How Can Virtual Physiotherapy Help?
If you’re dealing with back pain or struggling with core weakness, virtual physiotherapy can be a convenient and effective solution. A physiotherapist can assess your movement patterns, provide tailored exercises, and monitor your progress—all from the comfort of your home. Virtual care ensures that you’re performing the right exercises correctly, preventing further injury and optimizing recovery.
If you are in Ontario, Virtualis Physiotherapy is your trusted provider for online physiotherapy. Our team is dedicated to helping you strengthen your core, reduce pain, and achieve your health and fitness goals.
Final Thoughts
Low back pain is often linked to poor core stability rather than just weak abdominal muscles. Strengthening your core with proper activation techniques can provide better spinal support and alleviate discomfort. If you’re unsure where to start, consider consulting a physiotherapist to guide you through the process.