Strong core muscles help you move efficiently, support your joints and spine, and make everyday activities easier. If your deep core isn’t engaging well, other muscles may compensate, sometimes leading to stiffness, tiredness, or recurring discomfort in the lower back or pelvis.
Build your core from the breath
Start with simple, controlled breathing, then add movement.
Lie comfortably and place one hand on your lower abdomen. Inhale through your nose, letting your ribcage and belly expand. Exhale slowly through pursed lips, gently drawing your lower abdomen inward. Keep the effort light – about 20-30% of your maximum. Repeat for 5-10 breaths, once or twice daily.
As you exhale, you may notice a gentle lift in your pelvic floor. This is natural. The core and pelvic floor work as a team.
As you move through everyday tasks, try coordinating your breath and core. For example, when standing up from a chair, exhale and gently ‘zip’ up from your lower abdomen to your ribcage. Do the same when lifting objects, hold them close, bend your knees slightly, and exhale as you engage your core.
Bird-Dog for core strength
Start on your hands and knees with a neutral spine, hands under shoulders and knees under hips.
Extend one leg back and the opposite arm forward until they’re level with your back.
Hold for 5-10 seconds, breathing normally. Exhale, maintaining a gentle ‘zipping’ sensation from your pubic bone to your belly button.
Complete 5-10 reps on each side.
Building core coordination and strength takes regular practice. Most people notice improved control and reduced discomfort within 3-4 weeks of daily practice.
From a chiropractic perspective
If you experience back discomfort or find it hard to activate your core, a professional assessment can help identify contributing factors. Chiropractors can check how your deep core is working, and provide a tailored plan to support muscle function and spinal movement – from the inside out.
