This powerful combo for less aches and pains

A huge part of reducing aches and pains lies not just in stretching and mobilising but strengthening the key areas that support and stabilise your spine and that’s why we’ll be focusing on your core and glutes in this post.

Understanding the Link

Our core muscles—the deep-seated abdominal muscles—act as a stabilising force for the spine. When weaker, their ability to playing their supporting role is less and it can place undue strain on the back. Glutes, our body's largest muscle group, work in tandem with the core, contributing to pelvic stability and proper alignment.

The Impact of Weakness

For many of us, weakened core and glute muscles are often the silent culprits behind nagging back pain. Sedentary lifestyles, prolonged sitting, or even improper exercise techniques can lead to muscle imbalances and weakness, leaving the back vulnerable to stress and discomfort.

Strengthening the Foundation

Focusing on targeted exercises that strengthen your core and glutes can work wonders in relieving back pain.

Core-strengthening exercises:

• Planks: A strong core-strengthening exercise that stabilises the spine.

• Dead Bug Exercises: Engages core muscles while protecting the back.

• Bird Dogs: Enhances core stability and balance.

Glute-activating winners:

• Squats: Engage the glutes and help with lower back support.

• Glute Bridges: Activate and strengthen the glute muscles effectively.

• Lunges: Build glute strength while improving overall stability.

Moving with intention

These exercises are a great foundation but we need to focus on slowing things down, working in the right form and alignment and moving with intention to get the true benefit of these movements. 

Try out this 30 minute Move to Improve: Glutes & Core for Aches & Pains session and put some of these movements into practice.