Back Smashing does NOT create Core Stability
I would like to dispel a core myth: SMASHING YOUR LOWER BACK INTO THE FLOOR DOESN’T CREATE CORE STABILITY.
Smashing your lower back to the floor is a cue we have all heard many times from multiple sources. You may have heard it from a trainer, in an exercise class, online or from a friend. Many times, it is cued during core exercises with the intention to improve core strength.
This cue actually causes more harm than good! In fact, low back smashing actually further decreases the stability of your core.
Why doesn't it work?
Why exactly does low back smashing NOT create core stability? It comes down to one word. Position. The position of our spine and pelvis determine whether the core muscles turn on or turn off. In order for the core musculature (TVA, Multifidus, Pelvic Floor, Diaphragm, Paraspinals) to fire in a coordinated and functional pattern, they need to be in the right position.
The rib cage and pelvis need to be aligned to create the natural curve in the lumbar spine (low back). That positioning (a slight natural curve in the lower back) allows the core muscles to act as a team and maximizes their power.
BUT WHEN YOU SMASH THE LOW BACK INTO THE FLOOR...
This harmony between core musculature is no longer possible because the connection between the ribs and pelvis is broken due the compression that “back smashing” creates in that area. You see, the core muscles are unique and unlike other muscles in the body because they are primarily involuntary - meaning they fire in response to reflexes and not to voluntary command by the conscious mind.
One of the reflexes that make the core muscles fire is spine position. (The other reflex is breathing, and we will talk about that in the next post). So it comes down to this: when you have a natural curve in your lower back, the core muscles reflexively fire. When you lose this natural curve, and your back is “flat” or “smashed to the floor”, the core muscles are reflexively inhibited and actually turn off!
When you are doing “core exercises” or need to create core stability during an exercise, it is critical to maintain the natural curve in your lower back! Flattening the natural curve in your lower back, will turn off your core muscles and can lead to injury of the spine, abdominal fascia, pelvic organs and pelvic floor.
