Strengthening Your Core

Understanding Core Strength and It's Importance

I often see patients with back pain or poor posture, coupled with weak core muscles. Strengthening your core doesn’t just mean doing endless sit-ups—it involves targeting all the muscles that stabilise your spine, including the abdominals, obliques, lower back, and pelvic floor. If you can get your abdominal and back muscles to working together, this will help to stabilise your spine. It serves as the foundation for all movements, helping you maintain proper posture and spinal alignment.

We know that chiropractic adjustments help realign the spine, relieve pressure, and improve mobility — but to really get long-lasting results, we often need to look beyond the adjustment and support your body through movement too.

Maintaining Good Posture and Preventing Back Pain

Improving core strength positively influences your posture and aids in the prevention of back pain. A strong core enables better stability during movement and reduces the likelihood of strain on the spine. Furthermore, engaging core muscles helps maintain proper spinal alignment throughout the day—whether sitting at a desk or lifting heavy objects.

As you integrate a core-strengthening regimen into your lifestyle, it's essential to prioritise proper form during each exercise. Incorrect alignment or excessive strain can lead to injuries and negate the positive benefits of your efforts.

Effective Exercises for Core Strength Enhancement

There are various exercises that can significantly enhance your core strength, leading to improved posture and reduced risk of back pain. Here are some effective techniques:

• Planks: This isometric exercise targets the entire core body. Start in a push-up position, hold your body straight from head to heels while engaging your abdominal muscles. Hold for as long as comfortable, gradually increasing time as you strengthen your core.

• Dead Bugs: Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower opposite arm and leg towards the ground while keeping your back flat, then return to the starting position. This exercise coordinates both limbs while stabilizing your core.

• Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, engaging your core and glutes. This exercise not only strengthens the core but also improves glute activation, contributing to better posture support.

Doing 10 minutes of focused core work, 3–4 times per week, can make a big difference. Pair this with chiropractic adjustments and good posture habits for long-term spinal health.

Did You Know We Have Our Very Own Personal Trainer to Help?

You might know Sam as one of our friendly clinic assistants, but she’s also a qualified personal trainer with a passion for helping women feel confident, strong, and in control of their health.

Sam specialises in working with women to:
✔️ Build core strength safely and effectively
✔️ Improve posture and spinal support
✔️ Gain confidence in the gym and everyday life
✔️ Create sustainable habits for a healthier lifestyle

Whether your goal is to feel more comfortable in your body, improve your posture, or build the foundation for your dream physique, Sam is here to guide you every step of the way — all while supporting your chiropractic care.

Wanting more help with your posture? Book your Chiropractic appointment with Fiona today