The consequences of running with weak deep core muscle

Journal of Biometrics

Low back pain is caused by a variety of different problems from muscle strain, to disc damage, to stress.

The purpose of this study was to see how our bodies compensate for weak core muscles while we run. Seems random, but the hypothesis is that when your deep core is weak, you're more susceptible to back injury because other muscles are forced to pick up the slack. Runner or not, low back pain is often the single leading cause of disability worldwide, so listen up.

THE STUDY
Researchers at Ohio State used motion detection cameras along with force-measuring floor plates to estimate runner's movements. The data provided details on how every bone in the body moves while running, including the pressure at every joint.

Next they measured the physical dimensions of the 8 participants and created a unique computer model for each person. This allowed researchers to use a simulation software and virtually turn off certain muscles to observe how the rest of the body compensates while running. Did you get all that? If not, watch this.

WHY I CARE
Deep core muscles are often neglected or improperly trained in athletes, which is funny when you look at the recommended exercise: plank. I know first hand that low back pain sucks, and if planking will help prevent future pain then turn me into a meme.

An old surf injury makes running a challenge these days, typically ending in swollen knees and a sore back. I'm hoping this info might solve one of those issues.

One more thing. I've had three different anatomy teachers recommend strengthening the tansversus abdominis (another core muscle) in order to prevent back pain later in life when it's most common. They're advice? Plank or die.

RESULTS
Weakened deep core muscles led to a significant overcompensation in the longissumus muscle. This lengthy back muscle is a common culprit in people complaining of low back pain (think of that sharp zing you sometimes feel in you back after bending over to pick up dog poop).

Overall, the erector spinae group required the largest compensations when weakened, suggesting they may contribute most to control your upper body while you run. So strengthening these muscles may be key.

Finally, a weak deep core led to increased loading on all lumbar vertebrae--not a good thing if you're trying to prevent low back injury.

SCIENTIST SAYS...
"When your deep core is weak, your body is able to compensate in a way that allows you to essentially run the same way," said Ajit Chaudhari, associate professor of physical therapy and biomedical engineering at Ohio State University. "But that increases the load on your spine in a way that may lead to low back pain."

"Working on a six-pack and trying to become a better runner is definitely not the same thing. If you look at great runners, they don't typically have a six-pack but their muscles are very fit," Chaudhari said. "Static exercises that force you to fire your core and hold your body in place are what's really going to make you a better runner."


TAKEAWAY
Weak deep core muscles lead to harmful compensation of opposing muscles in your back.

The immediate problem is an increased risk of muscle fatigue, but injury and pain aren't too far behind if there's continued movement like running. In addition, weak deep core muscles leads to increased spinal loading, potentially resulting in disc and bone damage. All this may combine to cause the general problem of low back pain.

When it comes to prevention, traditional ab exercises with a large range of motion (sit-ups or back extensions) won't give you the strong core needed to be a better runner. Instead, use an unstable surface and focus on exercises like planks that stabilize your core.

The conclusions here are specific to the act of running, but could be related to similar movements like hiking or you know, walking.