How Does The Core Reduce Risk of Injury, Prevent Back Pain and Improve Performance?

Because the intra abdominal cavity contains mainly liquid and viscous material, it can be considered an element that can transmit forces from the muscles surrounding the cavity to the supporting structures of the core.

The muscles surrounding the cavity include the abdominal muscles anteriorly, the diaphragm above, and the muscles of the pelvic floor below.

When the core muscles are activated, it causes an increase in intra abdominal pressure.

Intra abdominal pressure has been shown to reduce the load on the spine, back and hip muscles during lifting tasks.

When intra abdominal pressure is not applied, the back and hip muscles must exert a force of 8,223N just to support the load.

However, when intra abdominal pressure is included, the force is reduced to 6,403N.

This is why it is important for both the general population and athletes to perform multiple effective core stability exercises such as stir the pots, side planks, bird-dogs and curl ups, which will reduce the risk of injury and Improve performance.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.