What Every Woman Should Know About Core Health—At Any Age
It’s more than a six-pack and getting bikini-ready in the summer. Your core has an important role to play in your overall health, including supporting stability, posture, bladder control, sexual health, and breathing. Sit-ups and crunches aren’t the only things you do to promote core health.
Women of any age need to understand the core, how to support it, and what to do when core health is compromised. Without a healthy core, other parts of your body are jeopardized, which can lead to an increase in pain and discomfort.
Pillar Physio – Georgetown, Texas is committed to women’s health by providing pelvic floor therapy, which plays a critical role in core health. Your pelvis relies on a strong core to function properly, protect vital organs, and improve quality of life. Reach out today to schedule your assessment with one of our highly trained pelvic floor therapists.
5 Things to Know About Core Health
Core health is important at any age. Discover five things you should know about your core.
What Makes the Core
Your core is made up of several muscles that are connected to provide support. The core muscles include:
Rectus abdominis (six-pack abs)
Transverse abdominis (deeper ab muscles)
Multifidis (spinal stabilizer)
Pelvic floor muscles
Diaphragm
All of these muscles work intricately to ensure support, stability, and protection of the spine, pelvis, and organs. Your glutes and obliques play supporting roles as well. This is why it is crucial to focus on core health. If one part of the core becomes compromised, the rest of the core muscles can be impacted.
Core Health As You Age
At every stage of life, your core health is strengthened and tested. It’s imperative to learn how to continue to maintain the integrity of this part of your body no matter your age.
During the teens and twenties, women establish strength and posture habits for the core. These habits can have lasting effects. Focusing on exercise habits and good posture will go a long way in keeping your body well supported.
In pregnancy and postpartum, core health is compromised due to ab separation (diastasis recti), and incontinence is a top dysfunction. The core muscles needed to be properly strengthened and healed after these stages.
Hormonal shifts in midlife can disrupt core health for women. Later in life, a strong core will help prevent falls, maintain balance, and manage incontinence.
Related: 4 Ways the Nervous System and Pelvic Floor Are Connected
Signs of Core Dysfunction
Learning the signs of a weak core can help prevent additional issues. Some signs that something isn’t quite right include:
Urinary incontinence
Lower back pain
Feeling “weak” in your center
Heaviness in the pelvis
Pain during intercourse
Bulging in your abdomen when moving
These are common experiences many women have, however, that doesn’t mean that you have to endure these symptoms. There are ways to heal and strengthen your core.
Support Core Health
The best way to support core health is by seeing a pelvic floor therapist. This person is trained and educated specifically in pelvic floor and core muscles. Your pelvic floor therapist can work with you to determine any problem areas and how to fix them.
In addition to seeing a pelvic floor therapist, you can also take action to promote a healthy core. This includes:
Practicing good posture
Engaging in exercise
Maintaining a healthy weight
Incorporating deep core activation activities
Avoiding overtraining of outer abs (i.e., aggressive crunches, crazy planks, etc.)
Related: How to Promote Pelvic Floor Health: 6 Tips for Optimal Function
When to Get Help
It’s important to listen to your body when things start to feel “off” or different. If you begin to have pain or symptoms that aren’t normal, it’s best to seek help instead of brushing them off. Taking action can prevent chronic issues later on. When in doubt, reach out to a pelvic floor therapist like the ones at Pillar Physio for an assessment.
Questions Women Are Asking About Core Health
Learn more about core health by reviewing some questions other women are asking below.
Does core health affect bowel movements?
Yes, core health can affect bowel movements. This is especially true for constipation. A strong, healthy core can actually help regulate the digestive system, thus improving bowel movements.
What exercises are safe for the core?
This answer can differ based on the season of life you are in. For example, if you are pregnant, your body is limited to what it can do with a growing belly. Safe exercises typically include planks, bridges, and leg extensions. However, check with your pelvic floor therapist before to ensure your body is ready for core exercises.
What causes weak core muscles in women?
A variety of factors can contribute to weak core muscles in women. The most common factors include pregnancy and postpartum, surgery, and chemotherapy.
In addition, the life you lead will also impact core health. This includes being sedentary, having a slouched posture, being overweight, and more. Talk with your pelvic floor therapist to determine if you can make any lifestyle changes to improve your core health.
Your Core Health Sets the Tone
Investing in your core health is investing in your future. Your core is the foundation for how you move, breathe, and feel overall. If it is compromised, other areas will be affected.
Regardless of whether you are running marathons, keeping up after kids all day, or enjoying movement later in life, your core needs attention today, tomorrow, and forever. A strong, functional core supports you every step of the way.
Join the women who come to Pillar Physio for core health. Our doors are open to women who want to live life with lasting relief. At Pillar Physio, you can expect hands-on care, a whole-body approach, and a professional who will listen to you. Your goals, health history, and pain points are important to us. Schedule your assessment now and start your journey towards healing. Your family and your community need you.
