Feeling Off-Balance? A Stronger Core Can Help Steady You
Do you sometimes feel weak, or like you can’t quite get your footing under you? There are several reasons why this might be happening, and a weak core is one of them.
A weak core might make you feel unbalanced and shaky. It also might result in overcompensation, pain or even injury in other parts of your body. Physical therapy can help you strengthen your core, improve your balance and decrease any pain or injury risk that may occur as a result.
How are balance and core strength related?
Your core muscles play an essential part in keeping you balanced whether you’re sitting, standing, or sprinting. The muscles in your core assist in anchoring your center of gravity, allowing you to maintain balance.
It’s crucial to know where your core muscles are before you can focus on strengthening them. Many folks mistakenly believe they are working their core muscles when working their upper abdominal muscles. These muscles are vital for core strength, but they’re not the ones you’re after!
Your exclusive core muscles are in your pelvis, hips, and lower back, along with the transverse abdominal muscles (your inner abs). These core muscles serve as your body’s natural stabilizers, making constant adjustments in response to nerve cells called “proprioceptors,” which give you your sense of spatial awareness.
As your core becomes stronger, you will be able to steady your balance much easier. When muscles are weak, it is more difficult to balance yourself from your center of gravity. This increases your risk for falls, and it can affect your arm and upper body movements. Back pain, difficulty standing up from a seated position, and incontinence may also indicate an unstable core.
How does my balance improve with physical therapy treatments?
Our physical therapists are highly skilled and dedicated to helping you improve your balance through core strengthening. When you arrive for your first appointment, your physical therapist will conduct a comprehensive exam to assess your stance, gait, balance, and core muscles.
This will help determine the origin of the weakness and will be the foundation of your treatment plan. Treatment plans will be designed specifically for you and your individual needs. These plans for balance improvement typically include:
- Gentle exercises. Depending on the severity of your balance impairment, it may be best to start off slow. Your physical therapist may suggest beginning with gentle and safe exercises, such as leg lifts or pelvic tilts. These types of exercises can help strengthen your back, pelvic, and abdominal core muscles.
- Abdominal exercises. These may include leg raises, ‘dead bugs’ (lying on your back, raising and lowering opposite arm and leg at the same time), and planks. These exercises help strengthen the abdominal muscles that work with your core.
- Stability boards. Various types of physical therapy balance boards have a flat surface and a curved underside. Standing on these devices and working to maintain your stability can greatly improve your core balance.
Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. When you improve your core strength, you are also working to improve the stress placed on these other areas.
Let us help you strengthen your core today!
Are issues with your balance hindering your daily life? If so, don’t hesitate to contact Elliott Physical Therapy in Dorchester, Milton, Mansfield, Hingham, Hanover, North Attleboro, South Easton, or Needham, MA as soon as possible. Whether your symptoms are a result of a weak core, or they lead to something else, our physical therapists will help identify the cause and get you back to full strength in no time at all!
Call us today to book your appointment!