Reprogram Your Core: Physiotherapist's Guide to Easing Back Pain

As a physiotherapist, my goal is to share valuable information and empower you to ease your pain. If you’re dealing with back pain, there are a couple of important things you need to know...

A Strong Body Starts at the Core

Strong core muscles play a crucial role in stabilizing your back during movement. These muscles wrap around your torso like a corset, providing support and stability to your spine. By taking pressure off your spine, they prevent excessive strain and reduce the risk of injury. When your core muscles are weak, it can lead to pain, posture problems and imbalances.

If you’ve ever experienced a back injury and are still feeling the effects, it’s important to understand that pain and inflammation can disrupt the communication between your nerves and muscles. This is a protective mechanism by your body, but it means that your core muscles may need to be “re-programmed” to regain their strength and stability.

Understanding the impact of core weakness

• Lack of Support: Core muscles act like a natural corset, providing essential support to your spine. When these muscles are weak, your spine lacks the necessary support, leading to excessive strain on the back muscles and ligaments. This strain can cause pain and discomfort.

  
  

• Muscle Imbalances: Other muscles tend to overcompensate for the lack of core strength, leading to overuse and strain. This imbalance can cause pain, tension and increase the risk of injury.

  
  

• Reduced Stability: Core muscles stabilize your spine during movement. Without this stability, your spine is more susceptible to sudden movements or awkward positions that can cause injury. Weak core muscles make it harder to control your movements, increasing the risk of re-injury.

Re-Programming Your Core After Injury

• Re-Learning how to Engage: Activating your core muscles is much a mental exercise as it is a physical one. It involves retraining your brain to activate these muscles correctly. This process requires focused attention and deliberate practice to rebuild the neural pathways that control muscle engagement.

  
  

• Targeted Exercises: Once you know how to properly engage, It's time to start strengthening. Practice exercises like Pilates, that are specifically designed to strengthen your core as a whole. It’s important to train the core muscles along with other muscle groups so they can work together effectively, ensuring that your muscles “switch on” together, providing better support and stability for your back.

  
  

• Consistency: Consistent practice helps reinforce the neural pathways between your brain and core muscles. This reinforcement is crucial for re-establishing the mind-muscle connection that may have been disrupted by injury and progressively challenges your muscles, leading to steady strength gains over time.

  
  

• Professional Guidance: If you need support, working with a physiotherapist can ensure you’re doing the right exercises safely and effectively. You can also Check out my Back In Action Online Program

  
  

Feeling the Healing

By focusing on strengthening your core and re-programming your muscles after an injury, you can support long-term recovery and improve your quality of life. Once your muscles are able to effectively stabilize your spine and back, you’ll have the strength needed to facilitate healing. This not only makes constant back pain less painful but also reduces the risk of re-injury.

Remember, every step you take towards strengthening your core and addressing back pain is a step towards a healthier, pain-free life. If you have any questions or need personalized advice, don’t hesitate to reach out. Together, we can work towards easing your pain and empowering your journey to better health.

Yours in Health & Fitness,

Physio Claire