Thank you for joining us for today’s livestream where we talked about the effect core exercises can have in reducing back pain. Core exercises can help back pain but only if you do it correctly, so there are certain things you’re going to want to avoid in order to prevent making your back pain worse.

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We’re going to go through some principles that you should follow if you’re going to be doing core exercises:  When people think of training their core, there’s 3 exercises that usually spring to mind. Sit-ups, leg raises and russian twists. All of those activities involve flexion, which is forward bending. As you flex the spine it is not able to load bear effectively and shifts the weight to the front of the discs.  Any flexion based exercise with a twist can be really bad for your back, which is essentially what a russian twist is.  A lot of these exercises are not functional. They’re just not movements that are simulated in everyday life. When you slip off a curb, it’s your core that’s jumping in to save you from falling.  Your spine has a natural lordosis that should be maintained as it allows the spine to be strong. You don’t want to be rounding the spine to perform exercises nor doing a pelvic tuck to help you engage your core.  The core muscles when engaged become a corset around the spine that protects the lower back. We teach the vacuum exercise to teach you this without a pelvic tuck.

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