Core Strength
& Back Health
Ontario Chiropractic Association
www.chiropractic.on.ca  oca@chiropractic.on.ca
What is the Core?
The “core musculature” is a group of muscles that
include the abdominal, hip and back muscles that
stabilize the spine, pelvis and shoulder
Beneath the Surface
What does the Core do?
• The core musculature forms a “corset” acting as a
support system for our spine
• These muscles make it possible for us to stand upright
and move on two feet
• They stabilize our backs while we are moving
Core Strength &
Back Pain
• Abdominal muscles protect
your back
• Weak and unbalanced core
muscles are linked to low
back pain
• As a result of weak muscles
extra strain can be put on
your spine
Strengthening your Core
• Core training will help you develop “functional
fitness” – fitness that is essential for both daily living
competitive athletes
• To develop a strong core it is important to exercise
regularly targeting your abdominal, hip and back
muscles
• Here are some effective and easy exercises you
can do
Abdominal Bracing
• This exercise is a great
way to support your
spine
• To start contract your
abdominal muscles
• Lay on your back with
your spine in a neutral
position, hold and
contract your muscles
Stay in your seats and lets give it a try!
Arm/Leg Raise
Starting
• Lie on your back with your knees bent, feet flat on the
floor and arms raised straight up in front of you
Move
• Lift one knee up toward 90°and extend the opposite
arm over your head to the floor
• Keep the rest of your body stable; hold for 2-3 seconds
• Return to starting position and switch sides
Reps
• Repeat 6-8 times, work up
to 3 sets, rest for 30-60 inbetween
Arm Extension
Starting
• Go on all fours keeping your spine neutral*
Move
• Extend your arm out in front of you so it’s parallel to the
floor
• Keep the rest of your body stable; hold for 2-3 seconds
• Return to starting position and switch sides
Reps
• Repeat 6-8 times,
work up to 3 sets,
rest for 30-60 inbetween
Leg Extension
Starting
• Go on all fours keeping your spine neutral*
Move
• Extend your leg behind out so it’s parallel
to the floor
• Keep the rest of your body stable; hold for
2-3 seconds
• Return to starting position and switch sides
Reps
• Repeat 6-8 times, work up
to 3 sets, rest for 30-60 inbetween
Cross Crawl
Starting
• Go on all fours keeping your spine neutral*
Move
• Slowly extend one leg behind you while extending
the opposite arm forward
• Keep the rest of your body stable; hold for 2-3
seconds
• Return to starting position and switch sides
Reps
• Repeat 6-8 times, work
up to 3 sets, rest for 3060 in-between
A Strong Core
By maintaining a strong core
you will:
•
Reduce back pain
•
Improve athletic performance
•
Improve postural balance
Things to Remember
Warm up & Cool Down
• As with any exercise program it is important to warm
up and cool down such as walking or gentle
stretching
Keep it neutral
• Not all core exercises are good for your back, it is
important to keep you spine in a neutral position to
reduce stress
Take your time
• Make sure to rest in-between each exercise and to
stay hydrated
Things to Remember
Consult
• It is always advisable to consult a regulated health
professional before starting any new exercise
program
Know your limit
• If you feel any pain or discomfort while doing these
exercises or within 72 hrs. consult your health care
provider before continuing
For further information, please contact my clinic or:
Ontario Chiropractic Association
200-20 Victoria St., Toronto, ON., M5C 2N8
Web: www.chiropractic.on.ca
E-mail: oca@chiropractic.on.ca
Phone: 416-860-0070  1-877-327-2273