Core stability exercises strengthen the corset of muscles surrounding the abdomen and back. Working these core muscles provides a more solid base on which all other muscles can act to initiate movement. Strengthening them is a proven way to reduce, and often prevent, low back pain.
The four main muscle groups
Transversus abdominis is the deepest abdominal muscle, found under the rectus abdominis (the visible 'six-pack' muscle). It connects to the individual vertebrae forming the lumbar spine, wrapping around each side and meeting in the front of the abdomen. When contracted it increases pressure in the abdomen and pulls the vertebrae tightly together, providing greater spinal stability.
Multifidus are the deep back muscles, found on either side of the spine, connecting to each individual lumbar vertebra. They aid extension of the back (bending backwards) and are essential postural muscles, helping keep the spine upright against the body's natural tendency to flex forward.
Diaphragm is the primary muscle used for breathing and provides the roof of the core. When transversus abdominis contracts, the diaphragm tightens, maintaining abdominal pressure and stabilising the spine.
Pelvic floor muscles form a sling running from the tip of the spine to the front of the pelvis. They contract simultaneously with transversus abdominis to form the floor of the core.
Why it matters
Weakness in these muscles is often the root cause of low back pain. Strengthening the weak ones and stretching shortened ones together can resolve the pain entirely. The core can be trained with Pilates or with Swiss ball work, both of which we use and prescribe in clinic.