Many athletes have been told to suck in their gut or press their back toward the floor while doing core exercises. This advice began in the mid 1990’s when researchers discovered that the first muscle to fire during an athletic movement was the transverse abdominis, a key core stabilizing muscle. It was discovered, by performing this sucking maneuver, this muscle could be isolated and strengthened. This advice spread like wildfire through personal trainers, Pilate’s instructors, and other fitness experts.
A current article in the NY times states that this instruction can be detrimental to an athlete’s low back. Stewart McGill, a highly regarded professor of spine biomechanics at the University of Waterloo states “There is so much mythology out there about the core”. He goes on to state “The idea has reached trainers and through them the public that the core means only the abs. There’s no science behind that idea”
Most researchers agree that the core is the corset of muscles and connective tissue that hold the spine in place. If a person has a stable core their lower back will be protected while performing any form of movement or activity. McGill says “the muscles forming the core must be balanced to allow the spine to bear large loads. If an athlete concentrates on strengthening only one set of core muscles, they can destabilize their spine by pulling it out of alignment”. He goes on to say “in research at our lab, the amount of load the spine can bear without injury was greatly reduced when subjects pulled in their belly buttons during crunches and other exercises”.
McGill suggests that a core exercise routine should incorporate all major muscles surrounding the spine. He states that this can be accomplished by performing some research proven exercises such as the side plank, bird dog, and the modified curl-up.
At the Winchester Institute these exercises are exactly what Dr. Haggerty has been prescribing to his patients for years. After attending many continuing education seminars presented by Stuart McGill he has experienced the benefits of this research first hand and has brought back that knowledge to advance his patients. If you or someone you know is experiencing back pain please contact our office or email Dr. Haggerty at drhaggerty@thewinchesterinstitute.com for a complementary consultation.