That Pivotal Deep Core Connection

Do you suffer from lower back pain? Bad posture? Weak core? Tight hips? I feel like if I put this list in front of people, EVERYONE would choose at least one that they struggle with, if not multiple. Unfortunately, this is a side effect of our American culture which A) doesn't "fix" issues, but "fixes" symptoms, and B) sits too much.

Crunches can be great, but may not be strengthening your core the way you want them to!

What if I told you there was something that could help improve the condition of every single one of the things listed above? Would you be interested? Now, I'm gonna warn you... it's not sexy, it's challenging (but not in like a sweat on your brow kind of way), and it might take a while before you see results... Still interested? I hope so. I know that it can be hard to buy-in on something that feels like you might actually be doing nothing, but I guarantee you- this is way more than doing nothing and could very well improve your quality of life.

Who here has done yoga before? If you have taken a class I wouldn't be surprised if the instructor at some point gave you the cue to, "Draw your lower ribs in". Go ahead and try doing this- you should feel a small contraction through the sides of the torso, but also a lifting from the bottom of the pelvis. You should also feel extremely supported through the lower back, and if you have tight or painful hips you will probably feel some relief. I also find that drawing your lower ribs in is nearly impossible while hunching forward or slouching, so you will find that you naturally sit up taller, open your chest, and move your shoulders down and back.

What this simple contraction is doing is connecting to your deep core. Your deep core consists of four muscles: transversus abdominis, multifidus, diaphragm, and pelvic floor. These muscles are widely underused and often underdeveloped which can lead to a host of problems. Since I was recently pregnant they talk about your pelvic floor all the time which is what got me more interested in this area. What they don't tell you is that your pelvic floor is going to be WRECKED after giving birth so you need to know how to reconnect with your deep core to reactivate and strengthen it.

I always thought that I had a strong core. I could do v-ups for days and planks for minutes. But then I would find that in certain positions my pelvis would anteriorly rotate, putting a massive amount of pressure on my lumbar spine. Guess what's giving out and causing that? MY DEEP CORE! Since starting to implement deep core training on a daily basis, I have found that things like overhead squats, handstand pushups, and heavier front squats feel better (even easier dare I say) and I can move faster with proper technique though them. Also, embarrassingly enough, post birth this has helped me a lot in my ability to hold my urine. I was shocked the first time I tried to hold it. I was standing in my bathroom brushing my teeth and I became aware that I need to go. So like any normal person, I was like, well I'll finish what I'm doing now and then I'll use the restroom. You can imagine my surprise when not even 10 seconds later I realize that I'm peeing on myself. Like I was literally trying not to pee and was still peeing... it was weird... and gross. I am happy to report that now unless it is an absolute EMERGENCY, I can hold my pee again (still working on those emergency situations tho lol... GOALS!).

As you would with any other kind of strength training, do not start with intensity, but technique. Here is a breathing exercise that I recommend. Either sitting criss-cross-applesauce on the floor or standing, place your hands on your lower belly. On the inhale, feel your torso expand as you draw air down into the lower belly, activating the diaphragm. On the exhale, draw the lower ribs in and feel the deep core contraction. Also, make the inhalation and exhalation last for 10 counts total (so 5 counts on the inhale, 5 on the exhale). This increases your awareness and control of the contraction, as well as improving your diaphragmatic breathing so score! Perform this for 10 consecutive breaths and then rest. Try and repeat 3-5 times throughout the day.

Once this feels easy (which I know sounds dumb because you are just breathing but you wait and see), try doing this while walking or performing air squats (inhaling on the down and exhaling after you have pushed out of the bottom). Once you have mastered that, then you can start incorporating into your workouts.

I'm not going to lie. It takes some practice and some mindfulness, and when I get to a certain intensity or fatigue, it starts to go out the window. However, when I start to feel like my lower back is getting blown out, or that if I feel like my posture is suffering, with a little bit of intention, I can relieve myself of those things. I also know that I am strengthening my core which helps in SO many aspects, not just in training, but in life.

We have to be willing to do the unsexy stuff to get better... do this one and I promise you will not regret it.