INJURY-FREE SPORTS: CORE STABILITY AND BACK PAIN

Inspired by Christophe Carrio's book Sport sans blessure, I would like to share this renowned world karate champion's perspective on back pain and core stability with our readers.By Bassem Rawas, physiotherapist    Build Core Stability to Stop Back Pain!

Sitting can cause pain in the back, hips and neck. To restore a healthy balance in our muscles and joints, it is essential to avoid sitting too much. Above all, we need to maintain our core stability. Read on for an explanation of what this means.

To carry out everyday movements and physical efforts, the brain uses motor patterns developed during the first months of life. This is when the joint stability essential to mobility was gradually established.

These motor patterns work a little like computer programs. Their purpose is to help the body move as smoothly and efficiently as possible while using minimal energy. However, certain disruptions can interfere with how these patterns are established in the brain. This may result in unsuitable postures or overextended movements.

One of the greatest disruptions is sitting. Unfortunately, most people spend almost 80% of their day seated. This position is particularly harmful to our joints and muscles, especially the postural and stabilizing muscles.

Over the years, sitting profoundly changes the balance of muscle tension throughout the body. It inhibits certain back and buttock muscles and forces others to work twice as hard, even though they were not designed for that role. Gradually, gravity pulls the shoulders forward, shortening the chest muscles and inhibiting the upper back muscles.

Many cases of chronic back, neck, shoulder and hip pain arise from these changes and the compensations the body develops over time. That is why it is essential to counter the effects of sitting with more physical activity and core stability exercises.

WHAT IS CORE STABILITY?

Fundamentally, every movement involves stabilization. Having good core stability means stabilizing your joints both in static positions and while moving. Two simple examples illustrate this:

• When you sit without leaning against the chair back, you are practising static stabilization.
• When you walk or run, dynamic stabilization is at work.

Static core exercises are a good starting point, but there is no need to hold them for several minutes. Instead, do short sessions regularly, holding for at least 10 seconds and no more than 30 seconds.

Standing exercises and exercises performed in motion help make core stability fully functional. You will quickly notice the difference in everyday life and during sport.

2 STATIC AND DYNAMIC CORE CIRCUITS

1st circuit: the fantastic four (photos 1 and 2)

• Lie face down, supported on your forearms and feet, or on your knees for an easier option. Keep your head, spine and pelvis aligned.

2nd circuit: the 15 movements (photos 4, 5, 6 and 7)

• Stand sideways to an anchor point and hold a yellow or red resistance band under tension.
• Place a small ball between your knees and squeeze it.
• Stand tall, then move your straight arms sideways while keeping your hips facing forward and squeezing the ball.
• Perform 15 dynamic repetitions to the right, then to the left.
• In the same position, hold the handle in front of your chest, extend your arms vertically overhead and resist the band's sideways pull.
• Keep lengthening your body and squeezing the ball. Perform 15 dynamic repetitions on each side.
• Face the anchor point with the handle in one hand and the small ball squeezed between your thighs.
• Stand tall and draw your elbow back alongside your body, keeping your shoulders down.
• Return to a straight-arm position and repeat for 15 repetitions on each side.

Return to the first circuit. You can complete the two circuits two to five times, two to three times a week, either on their own or after another activity such as hiking or running.

Gently lift your pelvic floor and draw in your lower abdomen below the navel.

• Hold for 15 seconds, then turn onto your side while keeping your head, spine and pelvis aligned. Resting your bottom knee on the floor makes this easier.
• Hold for 15 seconds, then switch to the other side, maintaining alignment and keeping the pelvic floor lifted and lower abdomen drawn in. Finish the circuit lying on your back with your knees bent. Lift your pelvis and one knee, firmly engaging the buttock on the side of the foot that remains on the floor.
• Hold for 15 seconds, then switch legs.
• Move on to the standing dynamic circuit.

These are general exercises and may not be suitable for everyone. If you continue to have pain, consult a physiotherapist for individualized treatment.

Reference: Sport sans blessure, Christophe Carrio,

author and founder of CTS, France