Why Your Lower Core Doesn't Work: Addressing Diet & Intra-Abdominal Pressure
A robust and functional core is not just about aesthetics; it's crucial for overall health and well-being. Your core muscles are the foundation of good posture and play a pivotal role in stabilising your spine, allowing functional trunk flexion, and preventing injuries. However, there are several interconnected factors that can disrupt core functionality. In this blog, we'll dive deeper into five common reasons why someone's core might not be functioning optimally, and how each of these factors is closely tied to functional patterns and protocols.
Dietary Consumption of Inflammatory Foods: When you consistently consume inflammatory foods, you're setting the stage for core dysfunction. Foods high in sugars, alcohol, trans fats, excessive PUFA’s (vegetable oils, nuts etc), grains (especially gluten containing grains), excessive raw vegetables, and processed ingredients can lead to bloating and gut inflammation. This inflammation disrupts your body's natural balance, affecting core functionality by placing additional pressure on the abdominal region. This excessive pressure pushes the TVA into a stretch. When muscles are stretched, they struggle to achieve a contraction. for example, make a bicep curl and feel your bicep muscle squeeze. Now, extend your arm and squeeze your bicep again. Feel the difference?
Intra-Abdominal Pressure Imbalance: Intra-abdominal pressure (IAP) is a critical component of core stability. An imbalance in IAP can severely hinder core function. Factors such as bloating and inflammation, excess fat tissue, alcohol consumption, incorrect breathing techniques, chronic coughing, or excessive straining during bowel movements can disrupt IAP, making it challenging for your core muscles to provide the necessary support.
Core tension improved through diet and exercise - no more bloating
Excessive Anterior Tilt Perpetually Stretching Lower Core Tissue: The issue of excessive anterior pelvic tilt can be a relentless underminer of your core strength. Prolonged sitting or incorrect exercise techniques often lead to this problem. When the lower core muscles are persistently stretched due to anterior pelvic tilt, they lose their ability to contract effectively, compromising core function.
Rib Flare: Rib flare is a condition where the ribcage protrudes or ‘sticks out’, creating an unnatural arch in the midsection. This condition is a common contributor to core weakness. It often results from poor posture, a weak lower core, tight pecs, a stiff mid-upper spine, weak core muscles in general, or improper breathing patterns that elevate the ribcage excessively. Addressing rib flare is essential for restoring optimal core functionality.
Interconnected Nature of Core Dysfunction: What's particularly fascinating is the interconnectedness of these factors. Poor dietary choices can lead to gut inflammation, which impacts IAP. An imbalance in IAP perpetuates anterior pelvic tilt, contributing to rib flare and ongoing core weakness. Recognising and addressing these interconnections is crucial for taking a comprehensive approach to core health.
Rib Flare improved through diet and functional patterns exercise.
A strong and functional core is a vital component of your overall health and fitness. Understanding how these factors are intricately linked and incorporating functional patterns and protocols into your lifestyle can help you combat core dysfunction. Begin by making dietary changes to reduce inflammation, focusing on proper breathing techniques, and addressing postural issues. By doing so, you'll unlock the secret to a powerful and stable core that supports your health and wellness goals.