Core weakness is usually the culprit. Many people know that their core is weak, and others are insulted by the suggestion. "But I do 200 sit-ups every day" or "But I can plank for 2 minutes". These exercises are not bad, but they may not be what is needed. Most "core" exercise that people do work primarily the abdominus rectus, aka, the "six pack". This is one of a dozen muscles that need attention. It does not need ALL of the attention.
Additionally, an inability to activate your core muscles during everyday activities is a problem. When tested individually, these muscles may not show signs of weakness nor pain. Poor posture in different positions is usually a much better indicator of how they no longer function synergistically. A simple test you can give yourself is to do what ever core exercise you are familiar with. A crunch, perhaps, is a good example. When you do a crunch, do you hold your breath? Try it again while breathing normally.
Now try sitting with "crunch muscles" tightened, but without holding your breath. Now try it standing. And walking. Using your core muscles should not be an all-or-nothing response. What I mean is that there should be level of mild activation where they provide support, but is still comfortable enough for you to maintain a comfortable breath for a long time. Holding your breath is not the same as "activating your core".
This is usually most important when dealing with patients who are required to sit in front of computers for 40 plus hours per week. If this sounds like you, and you have upper back pain/neck pain, shoulder pain or headaches, you need our help. Call (616) 301-3000 and make an appointment for a full evaluation.
