A balanced core is essential for good posture, spinal health, and overall movement efficiency. However, one of the most common postural issues people experience is a muscle imbalance between the abdominal muscles and the lower back.
When one group of muscles becomes significantly stronger or more dominant than the other, it disrupts core stability and alignment — often leading to discomfort, tightness, and even chronic back pain.
What Happens When the Core is Out of Balance
If the abdominal muscles, particularly the deep stabilisers like the transverse abdominis, are weak or underused, the lower back muscles tend to take over. This compensation pattern can cause excessive lumbar extension (an over-arched lower back), leading to tension, stiffness, and strain.
On the other hand, if the lower back is weaker compared to the abs, the spine can shift too far into flexion (a rounded position), reducing support and stability through the core. Over time, these imbalances can:
- Increase the risk of low back pain
- Affect posture and everyday movement
- Limit flexibility and coordination
- Reduce performance in exercise or sport
How to Restore Balance
Rebalancing the relationship between your abs and lower back starts with awareness, gentle stretching, and targeted strengthening. Try incorporating a few simple moves into your daily routine:
- Stretch the abdominals to release tension and open the front of the body.
- Gently stretch the lower back to improve mobility and reduce tightness.
- Focus on deep core activation (like Pilates breathing and stabilisation work) to retrain the muscles to work together effectively.
Pilates is particularly effective for this, as it strengthens the deep stabilising muscles of the core while promoting balance, posture, and control.
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If you’re ready to improve your posture, strengthen your core, and move with confidence, try my online Pilates classes free for 7 days.
👉 Visit movewilder.co.uk to start your free trial today.
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