Lower Core Progression: Core Activation

When your core muscles are working properly, you are able to protect your low back during exercise and activities. So often, people with back pain are unable to get these muscles to work together properly. At first, the goal is to get these muscles to activate consciously. Yet with practice, you'll be able to get these muscles to “turn on” unconsciously. In this way, you’ll be able to do your exercises and activities while protecting your low back.

How can I benefit by learning this exercise?

Activating your core muscles is the first step in providing stability to your low back. By engaging these key muscles, they grip and hold the lower spine, which protects your low back as you go about your exercises and activities. People who learn to activate their core muscles tend to have less back pain, are able to do more activities, and are able to protect their low back for the years ahead.

How do I perform this exercise?

Lie on your back with your knees bent and your feet flat on the floor. Put your low back in the neutral spine position, which you can check by sliding one hand into the small space behind your back. Next, lightly place the tips of your fingers just in front of your hips and to the sides of your navel. Start by activating your pelvic floor muscles. To do this, simply use the muscles you'd use if you were to stop the flow of urine. You should feel the muscles underneath your fingertips tighten as your pelvic floor muscles contract. Next, contract your pelvic floor muscles while also working your transverse abdominal muscles (your internal back brace). As you do this, you should attempt to bring your navel up and in toward your spine.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 10
• Hold: 10 seconds
• Perform: 4 - 6 times per day

Are there other recommendations I need to be aware of?

Be sure to activate your muscles with your back in its neutral position.

What should I watch out for while doing this exercise?

Avoid trying to forcefully tighten your core muscles. In doing so, you may over work less important muscles while under working your true core muscles. Limit your muscle force to a level of two or three out of 10 (20 to 30 percent of your maximum).