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Unlocking the Core Connection: Neutral Alignment and Deep Core Strength as Solutions to Chronic Low Back Pain

The Low Hanging Fruit: Addressing Pain Beyond Temporary Fixes

Many individuals experience low back pain at some point in their lives. Although low back pain can stem from various sources, it's often fruitful to address the 'low hanging fruit'—the simpler, often overlooked factors—before resorting to temporary fixes like ice, massage, or chiropractic care.

The Foundation of Body Performance: Neutral Alignment Explained

Central to these factors is the concept of neutral alignment, which is crucial for the body’s optimal performance and the prevention of back pain. Neutral alignment is defined by the vertical stacking of ears, shoulders, hips, knees, and ankles, and a neutral pelvis, where the rib cage is perfectly aligned above the pelvis without any forward tilt or backward rotation.

Our modern lifestyle contributes significantly to poor neutral alignment, as excessive sitting and a tendency to hunch over devices lead to postural imbalances. When the body is not in neutral alignment, it increases the stress on soft tissues, reducing their capacity to support movement effectively and resist unwanted stress.

As a pre and postnatal fitness specialist, I’ve observed firsthand how changing bodies during and after pregnancy uniquely challenge posture and alignment. The physical transformations that accompany pregnancy and the demands of new motherhood—such as an expanding abdomen and the activities involved in baby care—can exacerbate issues of neutral alignment. This specific focus on pre and postnatal women underscores their increased susceptibility to low back pain and the critical need for tailored strategies in alignment and core strengthening.

The Core of the Matter: Deep Core Muscles and Your Back

Achieving and maintaining neutral alignment enables the body to operate as it is designed, which is especially important for the deep core muscles—often the unsung heroes in back pain scenarios. These muscles, collectively known as the 'core canister,' include the diaphragm at the top, the pelvic floor muscles at the bottom, and the transverse abdominis wrapping around the sides. Strengthening the core canister doesn't come from traditional sit-ups and planks but from the integrated action of diaphragmatic breathing and pelvic floor activations. These subtle practices engage the deep core muscles and are essential for building the kind of core strength that supports the spine and alleviates back pain.

By focusing on these fundamental principles of neutral alignment and deep core activation, individuals, especially those who are pregnant or postpartum, can work towards reducing or even eliminating their chronic low back pain. This approach goes beyond temporary relief, offering a sustainable path to improved body mechanics and overall well-being.

Are you tired of living in pain?

If you've been seeking a sign, this might just be it! I'm super excited to share that I'm launching a digital core recovery course in March 2024

. Here's a little taste of what's in store:

  • Decoding & Dodging Pitfalls: We'll explore what might exacerbate low back pain and chat about ways to steer clear.

  • Your Blueprint to a Mighty Core: Dive into the heart of core strength with two simple yet transformative techniques: neutral alignment and 360-degree breathing. I promise they're game-changers.

  • Quick & Effective Workouts: Being a parent is a full-time gig, and time is often in short supply. So, I've crafted an 8-week exercise plan that needs just 10 minutes a day. We'll walk this path together, step by step, ensuring you feel stronger and more confident every day.

Feeling intrigued? If you're nodding your head and thinking, "This is just what I need!", I'd love to have you on board. Pop your details into the contact form below to get on the waitlist. Here's to embracing and celebrating every part of our postpartum journey! 🌟


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