Weak core leads to various minor injuries - what should I do?

[JackShephard]

Hi,

In a nutshell:

-Things like VUps (Weighted V-up), or any form of abdominal exercise involving lifting the legs (Jack Knifes, etc) gives me a very specific back pain that feels like it's coming from the kidney (but in facts originate slightly higher).

- Things like situps, and cable wood chops (obliques) seem to be messing up my hip flexors (i get symptoms similar to what you would find in a sprain).

In both case, I can successfully associate the pain with the particular exercises (in a repeatable manner) - so I know they are the source. I have read that a weak core can lead to such symptoms - ie, my abs are weak so the lower back tries to compensate in the case of Vups.

The problem: How can I build 'core strength' if I keep getting injured doing what I thought were 'core' exercises.

Any idea?

 

[i_love_muscle]

In a word -- REHAB.

You're most likely correct in that what is happening is your stabilizers (TAs, multifidi, et al.) aren't firing first (or at all) and your "movers" (erectors, RAs, etc.) are trying to move AND stabilize. And since that is not their primary function, your spine is not being stabilized at all. The only way you'll be able to move forward with your core is to start from square one and strengthen the stabilizers.

There is a possibility that there is something else going on, i.e., you may have a vertebral issue that is causing the pain. Referred pain is not always where the pain originates. I think it would be best to see a doctor or a physiotherapist for this one.

 

[limestix]

squat and deadlift. You'll build a very strong core fast.

 

[Malley]

If your core is having that many problems squatting and deadlifting heavy weight is not an option right now. If its severe then by all means go see a specialist. But if its alright then do things like; Planks, Supermans, Birdogs, cradles, etc....all very good stabilization exercises.

 

[quick1]

If your core is having that many problems squatting and deadlifting heavy weight is not an option right now. If its severe then by all means go see a specialist. But if its alright then do things like; Planks, Supermans, Birdogs, cradles, etc....all very good stabilization exercises.

Yo malley! Good post. Planks are great for core but so are the compounds like listed. Standing barbell military presses help with core strength as well

 

[Malley]

Only issue with the compounds starting off is your core cannot support the weight which can lead to injury very easily.

 

[Excder]

You're most likely correct in that what is happening is your stabilizers (TAs, multifidi, et al.) aren't firing first (or at all) and your "movers" (erectors, RAs, etc.) are trying to move AND stabilize. And since that is not their primary function, your spine is not being stabilized at all. The only way you'll be able to move forward with your core is to start from square one and strengthen the stabilizers.

Can you explain this a bit more? I sorta follow but i dont know exactly what parts your referring to so its hard for me to follow Or do you know any web sites that could explain it.

 

[i_love_muscle]

Maybe my personal terminology is confusing. All core musculature "stabilizes". However, different muscles have different functions.

Whenever you are using your core, you body will attempt to recruit all of the musculature. However, sometimes the spinal stabilizers don't fire properly or they are too weak, and the workload is transferred to musculature that isn't designed to stabilize the spinal column.

The Transverse Abs, multifidi, pelvic floor and diaphragm are spinal stabilizers.

The External Obliques, Erector Spinae, Rectus Abdominis and Quadratus Lumborum are trunk stabilizers.

Spinal stabilizers directly control your lumbar/spinal segments. They act as a corset for your spine. If these are not firing, or aren't strong enough, you can't start doing heavy core work, because the larger muscles will automatically take over. Your trunk will be stabilized, but your spine won't. That is why you have to focus on the spinal stabilizers first.

Am I making any sense?

EDIT: The exercises Malley suggested will definitely help strengthen the spinal stabilizers as long as the individual has good form.

 

[limestix]

If your core is having that many problems squatting and deadlifting heavy weight is not an option right now.

Not saying you have to lift heavy. Just do lifts that utilize your whole body on multiple planes. Will build and strengthen the core much much faster than doing core specific exercises.

Doing yoga would probably help a LOT to strengthen the core too

 

[Excder]

YEP!! It makes sense to me now. I just blanked out when you you where referring to abdominal muscle "firing". When ever i hear "firing" i think like the big muscles of the legs or the pecs or lats. Yes, i know all muscles have to fire its just a...uh....mental block i guess lol THANKS!!