Core Muscle Activation

By Adelaide Women's Physio | February 2, 2018

When you’re suffering from lower back pain, developing an awareness of core activation is important.

Activating core muscles gently:

  1. Begin by lying on the floor with your knees bent and feet flat on the floor
  2. Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your low back. Monitor this curve with your hand under your back)
  3. Turn “on” your core muscles by gently activating your pelvic floor muscles by thinking to stop a wee. Then tighten an imaginary string running across your low tummy
  4. Focus on the string tightening being maintained for 10 to 15 seconds, whilst gently breathing
  5. Repeat 10x
  6. As your awareness of core improves, develop the skill of using your core activation in daily activities – before lifting the grocery bags, before bending, whilst sweeping