Where should you start with core strengthening? by Dr. Hailey Jackson

Where should you start with core strengthening? by Dr. Hailey Jackson
  • PublishedJune 8, 2023


 
Weak core muscles or a system that is not coordinated and working well together leads to a multitude of symptoms like low back pain, pelvic floor dysfunction, SI joint pain, among many others. One of the more common questions I am asked – how do I strengthen my core and where do I start? 

The answer is, it depends on a lot of things. It depends on any previous injuries, activity levels, if you’ve given birth and how recent that was, and many other variables. 

However, there are a few principles I’d like to share that can be applied to most people safely and effectively. 

First, start with the deep core and progress to global core musculature. The deep core consists of the transverse abdominus muscle (TA for short– the deepest core muscle that looks like an internal weight lifting belt), the pelvic floor, and the multifidi (a group of muscles that span the entire length of the spine to help stabilize the spine. These muscles all work together, and when the TA is contracted, the pelvic floor muscles and multifidus should additionally contract. These muscles work in a feedforward fashion, meaning they should contract prior to moving any extremity. However, with dysfunction that often isn’t occurring so these muscles need to be retrained. 

Second, start in a supported position (like laying on your back) with a neutral spine (back not arching). Once you feel confident here, progress to more upright positions like hands & knees, sitting, standing, lunging, or walking to challenge your core further. 
Third, in each posture progress from straight plane movements (up and down) to rotational movements to challenge your core in each plane. To work rotational movements you can use one leg/one arm while stabilizing your core and trying your best not to rotate your body. 

Lastly, don’t forget the diaphragm is the roof of the core. The diaphragm is an often overlooked muscle with focusing on the core, but is a powerhouse muscle. The diaphragm should be working with the deep core muscles, so don’t forget to breathe while you move. Bonus– it plays a huge role in low back pain too. 


In summary, there is so much more to strengthening your core than sit ups or crunches alone. If you’re wanting to strengthen your core start with the deep core and work towards the global core muscles, start supported and then work to be upright, begin with straight plane movements and then work in rotational planes, and don’t forget about the fabulous diaphragm. 

For individualized, 1-on-1 care regarding core strengthening, call 903-962-2600 or email hello@txpelvichealth.com to schedule your appointment. Or for more information on the pelvic floor and core, visit www.txpelvichealh.com

Facebook: https://www.facebook.com/thepowerfulpelvis

Booking: https://app.pteverywhere.com/texaspelvichealth/bookingonlinePtE/category=6467dbd0d672a8cd153492c3



Written By
Taylor Nye

Taylor Nye is the editor of Front Porch News. She has degrees from the University of Wisconsin in human biology, Latin American studies, and public health. She has previously worked at the Wisconsin State Journal, Tucson Weekly and Sulphur Springs News-Telegram. As a sixth generation Hopkins County resident, she loves celebrating our heritage and history.

 

 

 

 

Arturo's Wood Fired Pizza Gallery About

Hours
Tuesday - Sunday:
11:00 AM - 9:00 PM
Monday
Closed
Dine in restaurant serving handmade, wood fired pizzas and beer.
 

Phone:(903) 951-1444

arturoswoodfiredpizza.com
 

221 Main St
Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

 

 

Phinesse Farms Winery About

Hours
Tuesday - Sunday:
11:00 AM - 9:00 PM
Monday
Closed
Dine in restaurant serving handmade, wood fired pizzas and beer.
 

Phone:(903) 951-1444

arturoswoodfiredpizza.com
 

221 Main St
Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

 

 

Backstory Brewery About

Hours
Tuesday - Thursday:
11:00 AM - 9:00 PM
Friday - Saturday
12:00 PM - 12:00 AM
Sunday:
12:00 PM - 4:00 PM
Monday:
Closed
a production brewery located in beautiful downtown Sulphur Springs, Tx.
 

Phone: (903) 438-2337

backstorybrewery.com
 

211 Magnolia St
Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

 

 

San Remos About

Hours
Tuesday - Sunday:
11:00 AM - 9:00 PM
Monday
Closed
Dine in restaurant serving authentic Italian dishes, wine, beer and cocktails.
 

Phone:(903) 558-1200

sanremoitalian.com
 

226 Connally St
Sulphur Springs, TX 75482

 

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Don Lalo's About

Hours
Tuesday - Sunday:
11:00 AM - 9:00 PM
Monday
Closed
Dine in restaurant serving classic Tex-Mex dishes and cocktails.
 

Phone: (903) 558-1859

 

912 Gilmer St
Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

 

 

Tierra Del Sol About

Hours
Sunday- Saturday:
11:00 AM - 9:00 PM
Offers a variety of Tex-Mex dishes, chips and salsa and drinks.
 

Phone: (903) 885-5845

 

1402 Mockingbird Ln
Sulphur Springs, TX 75482

 

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Juan Pablos About

Hours
Sunday- Thursday:
11:00 AM - 9:00 PM
Friday - Saturday
11:00 AM - 10:00 PM
Offers a variety of slow smoked Texas BBQ meats with a relaxed vibe here in beautiful Sulphur Springs, TX. They have outdoor covered/ shaded seating for your dining pleasure.
 

Phone: (903) 885-0066

 

1216 Mockingbird Ln
Sulphur Springs, TX 75482

 

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Los Mochis About

Hours
Sunday- Thursday:
11:00 AM - 9:00 PM
Friday - Saturday
11:00 AM - 10:00 PM
Offers a variety of slow smoked Texas BBQ meats with a relaxed vibe here in beautiful Sulphur Springs, TX. They have outdoor covered/ shaded seating for your dining pleasure.
 

Phone: (903) 919-3760

losmochistexmex.getbento.com
 

101 Gilmer St
Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

 

 

Slaughter's BBQ Oasis About

Hours
Wednesday - Saturday:
10:00 AM - 6:00 PM
Offers a variety of slow smoked Texas BBQ meats with a relaxed vibe here in beautiful Sulphur Springs, TX. They have outdoor covered/ shaded seating for your dining pleasure.
 

Phone:  (903) 243-7187

slaughtersbbqoasis.com
 

1000 Gilmer St Suite Q
Sulphur Springs, TX 75482

 

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Ihop About

Hours
Monday - Friday:
6:00 AM - 10:00 PM
Saturday:
24hrs
Sunday:
12:00 AM -10:00 PM
Long-standing chain serving a wide variety of pancakes & other American breakfast & diner fare.
 

Phone: (903) 885-2406

ihop.com
 

150 E Shannon Rd E
Sulphur Springs, TX 75482

 

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Panda Express About

Hours
Monday - Sunday:
10:30 AM - 9:30 PM
Fast food  restaurant chain that serves American Chinese cuisine. With over 2,200 locations, it is the largest Asian-segment restaurant chain in the United States
 

Phone: (903) 439-3293

pandaexpress.com
 

150 E Shannon Rd E
Sulphur Springs, TX 75482

 

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Broadway Buffet About

Hours
Monday - Thursday:
10:30 AM - 9:00 PM
Friday - Sunday:
10:30 AM - 9:30 PM
Takeout, Dine In, Delivery. Made to order Sushi, Burgers, Stir-Fry and other Asian Fusion menu items. Burgers, Sushi, Stir-fry and more!
 

Phone: (903) 885-7959

broadwaybuffettx.com
 

1145 S Broadway St

Sulphur Springs, TX 75482

 

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MAAK About

Hours
Sunday - Monday:
Closed
Tuesday - Saturday:
11 AM - 8:00 PM
Takeout, Dine In, Delivery. Made to order Sushi, Burgers, Stir-Fry and other Asian Fusion menu items. Burgers, Sushi, Stir-fry and more!
 

Phone: (903) 689-2334

themaak.com
 

 208 Main St

Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

 

 

Sakura Sushi & Seafood Grill About

Hours
Wednesday - Monday
11 AM - 9:30 PM
Dine in sushi and seafood grill.
 

Phone: (903) 438-0088

sakurasushitx.com
 

 1408 S Broadway St suit 150

Sulphur Springs, TX 75482

 

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 Big Smith's BBQ  About

Hours
Monday - Friday
10:30 AM - 10:00 PM
Counter-serve chain offering fried fish & seafood combos, plus chicken & sides.
 

Phone: (903) 439-6067

ljsilvers.com
 

1338 S Broadway St

Sulphur Springs, TX 75482

 

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 Big Smith's BBQ  About

Hours
Sunday - Wednesday
10:30 AM - 10:00 PM
Thursday - Saturday
10:30 AM - 12:00 AM
Established, no-nonsense BBQ institution preparing smoked meat & fried seafood dinners & sandwiches.
 

Phone: (903) 438-1547

 

4858 TX-154

Sulphur Springs, TX 75482

 

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Soulman's BBQ About

Hours
Sunday - Wednesday
10:30 AM - 10:00 PM
Thursday - Saturday
10:30 AM - 12:00 AM
Casual counter-serve chain serving a variety of barbecue & sides.
 

Phone: (903) 919-3617

soulmans.com
 

1310 Hillcrest Dr N

Sulphur Springs, TX 75482

 

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Wing Stop About

Hours
Sunday - Wednesday
10:30 AM - 10:00 PM
Thursday - Saturday
10:30 AM - 12:00 AM
Casual counter-serve chain serving a variety of chicken wings & sides.
 

Phone: (903) 335-8431

wingstop.com
 

1602 S Broadway St

Sulphur Springs, TX 75482

 

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Chilis Grill & Bar About

Hours
Sunday - Thursday
10:45 AM - 10:00 PM
Friday - Saturday
10:45 AM - 12:00 AM
Family-friendly chain serving classic Tex-Mex & American fare in a Southwestern-style setting.
 

Phone: (903) 885-5242

chilis.com
 

128 Shannon Rd E
Sulphur Springs, TX 75482

 

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Metro Diner About

Hours
Open 24/7
Comfort food with a flair.
 

Phone: (903) 885-6446

 

105 Industrial Dr W

Sulphur Springs, TX 75482

 

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El Charro Restaurant About

Hours
Saturday - Tuesday :
Closed
Wednesday - Thursday
11:00 AM - 8:00 PM
Friday:
11:00 AM - 9:00 PM
Classic Tex-Mex dishes and more.
 

Phone: (903) 885-5669

 

215 College St

Sulphur Springs, TX 75482

 

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Here's 2 Us About

Hours
Tuesday - Friday:
11:00 AM - 12:00 AM
Saturday
11:00 AM - 1:00 AM
Sunday:
11:00 AM - 12:00 AM
Monday: Closed
Bar & restaurant atmosphere serving delicious burgers, sandwiches and more.
 

Phone: (903) 689-4563

 

109 N Davis St

Sulphur Springs, TX 75482

 

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Flip's Burgerland About

Hours
Monday:
11:00 AM - 2:00 PM
Tuesday - Saturday
11:00 AM - 8:00 PM
Sunday: Closed
Family restaurant atmosphere serving delicious burgers, sandwiches and more.
 

Phone: (903) 919-5031

 

210 Main St

Sulphur Springs, TX 75482

 

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Pioneer Cafe About

Hours
Monday - Friday
6:00 AM - 2:00 PM
Saturday - Sunday
Closed
Family restaurant atmosphere serving delicious country food, breakfast, sandwiches, desserts and more.
 

Phone: (903) 885-7773

 

307 Main St

Sulphur Springs, TX 75482

 

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Muddy Jakes About

Hours
Sunday - Thursday
11:00 AM - 10:00 PM
Friday - Saturday
11:00 AM - 2:00 AM
Bar and family restaurant atmosphere serving delicious steaks, burgers, fries, sandwiches, desserts and more.
 

Phone: (903) 885-1600

muddyjakes.com
 

229 Main St

Sulphur Springs, TX 75482

 

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Burgers and Fries About

Hours
Sunday:
Closed
Monday - Friday:
10:30AM - 7:00PM
Saturday:
10:30AM - 6:00PM
Serving delicious burgers, fries, sandwiches, desserts and more.
 

Phone: (903) 885-9496

 

208 College St

Sulphur Springs, TX 75482

 

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Bodacious BBQ About

Hours
Sunday-Saturday
10:30 AM-8:30 PM
Serving delicious BBQ , sandwiches, desserts and more.
 

Phone: (903) 885-6456

bodaciousbbqsulphursprings.com
 

1228 S Broadway St

Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

Romas Italian Food

Roma's Italian Restaurant   About
     

Hours
Tuesday - Saturday:
8:00 AM - 9:00PM
Sunday:
8:00AM - 3:00PM
Monday:
Closed
  Roma's Italian Bar & Grill in Sulphur Springs has a wide variety of delicious menu options delicious Italian specialties, sandwiches, salads, soups, desserts, pizza, steaks and offers live music, and catering! 
 

Phone:
(903) 919-5100

   
 
400 Shannon Rd E
Sulphur Springs, TX 75482
CLICK HERE FOR DIRECTIONS

 

 

 

Haystacks  About

Hours
Tuesday - Saturday:
8:00 AM - 9:00PM
Sunday:
8:00AM - 3:00PM
Monday:
Closed
Serving delicious sandwiches, salads, soups, desserts and more for 20 years! We look forward to serving you breakfast or lunch!
 

Phone: (903) 689-2991

haystackstexas.com
 

206 Main St

Sulphur Springs, TX 75482

 

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Redneck Bar and Grill  About

Hours
Sunday-Monday:
Closed
Tuesday- Thursday:
11am-2pm
5pm-8pm
Friday - Saturday:
11:00am - 9:00pm
Serving delicious sandwiches, salads, soups, desserts and more for 20 years! We look forward to serving you breakfast or lunch!
 

Phone: (903) 885-1600

 

211 Main St

Sulphur Springs, TX 75482

 

CLICK HERE FOR DIRECTIONS

 

 

Corner Grub House About

Hours

Monday - Friday:
7:30am - 4:00pm
Saturday:
10:00am - 4:00pm
Serving delicious sandwiches, salads, soups, desserts and more for 20 years! We look forward to serving you breakfast or lunch!
 

Phone: (903) 885-9225

 

cornergrubhouse.com

 

 

120 Main St.
Sulphur Springs, Tx 75482

 

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Plain & Fancy About
120 Main St.
Sulphur Springs, Tx 75482

Hours
Monday - Friday:
7:30am - 4:00pm
Saturday:
10:00am - 4:00pm

Serving delicious sandwiches, salads, soups, desserts and more for 20 years! We look forward to serving you breakfast or lunch! Serving delicious sandwiches, salads, soups, desserts and more for 20 years! We look forward to serving you breakfast or lunch!
(903) 885-9225
plainandfancyshoppe.com
CLICK HERE FOR DIRECTIONS