We are often told (by doctors, exercise experts in the media) that it is good to strengthen our “core muscles” – and often Pilates or Yoga is recommended for that purpose. We’re also told that soft muscles and ligaments make us vulnerable to low back pain. Do Hanna Somatic exercises help strengthen our core, such that we don’t necessarily have to add another type of strengthening exercise routine to our already busy lives?
“Core strengthening” is often considered a panacea for low back pain, and a lack of “core strength” is often blamed for low back pain! Neither one is accurate. In reality, most people with back pain, limited movement and poor posture are suffering from Sensory Motor Amnesia.
The muscles of the core respond involuntarily to stress reflexes by twisting or rotating to avoid pain or injury (Trauma Reflex), slumping and drawing inward (Red Light/Startle Reflex) and contracting the back (Green Light/Landau Response) to move forward. If you continuously repeat these actions, the muscles of the core learn to stay tight, short and overly contracted. Strengthening muscles that have habituated to stress reflexes is a recipe for more pain. It simply doesn’t work and can sometimes cause harm.
What is “the core” anyway?
“The core” of the body comprises the front, sides and back of the body, from the skull to the pelvic floor and out to the hips. It is not just those abdominal muscles that we are told to suck in and draw up in order to support the back. The core includes the deep muscles of the back that flex and extend our spine and the muscles of the waist (which strap our ribcage to our pelvis) that allow us to laterally flex as well as twist. It is like a girdle of muscles that strap the upper and lower halves of the body to each other.
Repeatedly contracting your abdominals (as one does with sit-ups) creates excessive muscle tension that can prevent fluid, efficient and pain-free movement. Overly contracted abdominal muscles contribute to back pain, neck pain and pelvic floor dysfunction. When the muscles of the back, waist and abdominals are supple, relaxed, and fully under the brain’s control, movement is easy and efficient. The trouble is, most people can tighten their core but cannot fully relax it. This poses a problem when it comes to strengthening for long term health and fitness.
Hanna Somatics helps strengthen the core and relieve low back pain by restoring full brain control of the muscles.
Is it important to strengthen the core?
Yes, it’s important to be strong and it doesn’t have to be a burden – one more thing you feel obligated to do in your busy life. It all depends on how you do it and what you choose to do.
We all need to be strong. Being strong stresses our skeleton in a good way, and can prevent osteoporosis as it aids in bone density. Strong muscles that the brain can control support and stabilize you in any given task so that you can maintain your physical independence as you age. Somatic Exercises improve your sensory motor awareness so you can self-monitor and self-correct your movement and posture in response to the stresses of life.
In another post I will discuss some ideas for functional daily strengthening that will be less of a burden and can be integrated into your life.