Are Core Exercises For Low Back Pain Effective?
Core exercises have become popular as a therapeutic option for low back pain. Although there are some studies that support their effects against the relief of this ailment, there is still no solid evidence to consider them a first-choice option.
To begin with, it should be noted that, in Spain alone, almost 50% of adults over 20 years of age suffer or will suffer from low back pain. It is so common that it is estimated that 9 out of 10 people worldwide will have at least one episode of this ailment in their lifetime.
Now, among the many ways to approach it, one of the best known is the practice of exercise. Physiotherapy sessions and moderate physical activity are often advised by the doctor to help relieve pain. Also, there are those who suggest that core exercises are the most effective. How true is this? We will detail it in the following space.
What is the core ?
The core is a group of muscles that function as a corset for the body. In our language, core means “center” or “core”. In general, its functions include those discussed below:
- Protect the viscera.
- Participate in the effort of coughing and sneezing.
- Intervene in urination and defecation.
- Participate in the delivery.
- Help move the spine.
For now, there is not a total agreement on which muscles make up the core. However, most professionals agree that they cover the following:
- The diaphragm.
- ABS.
- The obliques.
- Buttocks.
- The paravertebral.
- The pelvic floor.
Also, some suggest that they also include the quadratus lumbar and some cervical muscles.
Core exercises and low back pain
It was previously thought that core weakness caused trunk instability. The consequence of this instability was theoretically low back pain. Therefore, the logical solution was to do core exercises to solve low back pain.
Following the previous belief, strengthening the core could improve the stability of the trunk and, therefore, reduce low back pain. But … is this true?
Several studies, some compiled in a Journal of Exercise Rehabilitation review , tested this theory and found that it is not so straightforward, for the following reasons:
- There are people with a weak core or an unstable spine and do not have low back pain.
- There are people who still have low back pain even though they have strengthened their core.
- Improving the function of the abdominals is not associated with decreased low back pain.
This means that we cannot attribute the improvement in symptoms to strengthening the core , or at least not only to that. If it were true, all people with low back pain would improve with this type of exercise and, in the same way, all patients with weakening of this muscle group would have low back pain.
And what about those who have improved low back pain with these exercises?
For many experts, doing core exercises helps back pain because it means exercising in general, not because the area is weak. In fact, this form of exercise has shown similar effects to other sports activities for low back pain in the long term.
This can be due to several factors, such as:
- Low back pain decreases naturally after a few weeks, with or without physical exercise.
- Doing core exercises is an exercise in itself, which provides the benefits of any other physical activity.
- By doing any exercise, people are more aware of what they are doing. Therefore, you begin to avoid movements that worsen symptoms.
Physical activity for low back pain
At this point, it is clear that exercise can be a good adjuvant against low back pain, although many times it does not work on its own. Core strengthening , in particular, does not appear to be as powerful as some describe it. Despite this, it does not mean that it is bad to work on it.
Their practice within the training plan has benefits, but they are not the only option. In fact, the ideal is to consult with the physiotherapist to choose the best options according to the severity of the low back pain or its origin.
Core exercises: yes or no?
For those who enjoy them, of course they do! However, the myth that these exercises improve low back pain must be dismantled. This fuels the belief that low back pain is a problem of weakness and instability, when we now know that it is not.
When it comes to the best treatment for low back pain, none by itself is the absolute solution. There must be a combination of approaches to ensure permanent improvement. Thus, you can include options such as:
- Get more exercise and avoid complete rest.
- Stress management.
- Eat properly.
- Sleep well.
Low back pain is a complex phenomenon, very different in two people with the same symptoms. Therefore, it requires an individualized approach.
