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:
- Begin by lying on the floor with your knees bent and feet flat on the floor
- 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)
- 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
- Focus on the string tightening being maintained for 10 to 15 seconds, whilst gently breathing
- Repeat 10x
- 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
