Core - How to flatten your stomach and end back pain.
core is a term for the sets of muscles that surround the spine and
hold it in place. An efficient core will flatten your stomach by
naturally pulling it tight and minimize back pain by holding the
core muscles relate to amongst others the deep transverse abdominal
(below the main abdominal's) pelvic floor muscles (muscles that
stop you going to the toilet) deep spinal muscles and the gluteus
muscles (buttocks). Through ensuring these muscles are correctly
working then improving their strength the body will become stronger
people have trouble activating the core, you must learn to do this
before you can strengthen it. The problem comes because the core
muscles easily become sleeping muscles through poor posture, wrong
food choices, tight muscles, pain and many more factors. These factors
must be addressed before the core muscles will work naturally. The
first step you can take is to learn to hold a neutral spine.
refers to standing with correct posture and thus ensuring all the
joints are optimally aligned. To find your neutral spine:
Stand with your heels, buttocks, shoulders and head against the
With one hand feel how much space there is in the arch of your
A neutral spine should have just enough room for one hand to slide
into the arch of the lower back while the heels, buttocks, shoulders
and head remain touching the wall.
If you cannot get your hand in the arch or there is room for much
more than one hand e.g. your fist. Your posture needs to be adjusted,
this will come from following the correct stretches and strengthening
possible try to reposition your body into the neutral spine position.
This should be held for all exercises and even when not exercising
e.g. when standing in a queue, sitting in the car etc.
the neutral spine position you can then activate the core muscles.
To do this you need to consciously:
Contract the pelvic floor muscles, by stopping yourself going to
the toilet at the back then the front.
2. Draw the stomach area below the belly button into the spine as
closely (hard) as possible. Imagine you are trying to pull on a
really tight pair of trousers and must get them over your lower
addition to activating the core. It is also necessary to use the
larger muscles of the buttock and midsection.
you can activate the core you can begin to do exercises that will
flatten your stomach and reduce your back pain. Core exercises are
those that stress these ,muscles by making you hold body in place
with a neutral spine. An example exercise would be the plank, often
seen in gym classes, see picture below:(please note an easier form
of this is off your knees not your feet)
flatten your stomach, stop joint pain and feel the healthiest you
have ever you need to be doing core training as part of a healthy
lifestyle. If you want to stop your back pain, flatten your stomach
and achieve your health potential I would urge you to seriously
consider doing my lifestyle