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In this episode, Dr. Blake Derrick of Calhoun Spine Care and Wellness Center in Calhoun, Georgia dives deep into one of the most common topics he addresses in his practice: core strength. Forget the image of endless crunches at the gym. Dr. Derrick reframes core strength as a foundation for spinal health, proper posture, and everyday function. Whether you are dealing with back pain or simply want to move better, this episode offers a fresh perspective on building a stronger, healthier body from the inside out.
Hey there, welcome back. I’m Doctor Blake Derrick with Calhoun Spine Care and Wellness Center here in Calhoun, Georgia. Today we’re talking about something that comes up almost every single day in my practice – core strength. Now I know, I know… when you hear “core strength” you might picture someone doing crunches at the gym. But today I want to change the way you think about your core entirely. Because this is about way more than six-pack abs. This is about your spine, your posture, your ability to move without pain. And honestly, it affects pretty much everyone listening right now.
So let’s dig in.
Here’s the thing most people don’t realize. Your core isn’t just your abs. It’s actually a whole team of muscles working together. We’re talking about muscles in your abdomen, yes, but also your lower back, your hips, your pelvis, and even some muscles deep inside that you can’t even see or feel directly. Think of your core like a cylinder, or even a corset, that wraps all the way around your midsection. When that whole system is working together, it creates stability. It supports your spine from all sides. And that means less stress on your discs, your joints, and your nerves.
Now here’s what’s interesting. When your core is weak, your spine has to pick up the slack. And your spine is not designed to do that job alone. Over time, that extra stress leads to things like low back pain, tightness, poor posture, and even problems that travel up into your neck and shoulders. I see this pattern constantly in the clinic. Someone comes in with nagging low back pain, and when we look at the whole picture, a big part of what’s going on is simply that the muscles supporting the spine aren’t doing their job well enough.
And here’s why this happens to so many of us. We sit. A lot. Most people spend hours every day in a chair, at a desk, in a car. And when we’re sitting, those deep core muscles are basically just… off. They’re not being challenged. They’re not being strengthened. Over months and years, they get weaker and weaker without us even noticing. Until one day you bend down to pick something up, or you sleep in a funny position, and suddenly your back is screaming at you.
So what can you do starting today? Well, I want to give you something practical. One of the simplest and most effective exercises for building that deep core stability is called a dead bug. You lie on your back, bring your arms straight up toward the ceiling, and bring your knees up to a ninety degree angle. Then slowly lower one arm and the opposite leg toward the floor while keeping your lower back pressed flat. Then come back up and switch sides. It’s slow, it’s controlled, and it targets those deep stabilizing muscles without putting stress on your back. If you’re not sure how to do it, look it up or come ask us and we’ll walk you through it.
Also – pay attention to how you’re sitting. Try to keep your feet flat on the floor, sit back in your chair, and avoid that rounded forward slouch. Small changes in how you carry yourself during the day add up in a big way over time.
Now, when should you come see us? If you’re dealing with low back pain that keeps coming back, if you feel unstable or stiff when you move, or if you’ve tried to strengthen your core but nothing seems to be helping… that’s a really good sign that something deeper may be going on. We can evaluate your spine, figure out what’s contributing to your pain, and put together a plan that actually makes sense for your body. You don’t have to just live with it.
Core strength is foundational. And when your spine has the support it needs, everything works better. You move better, you feel better, and you’re less likely to end up sidelined by pain.
Thanks so much for spending a few minutes with me today. This is Doctor Blake Derrick at Calhoun Spine Care and Wellness Center in Calhoun, Georgia. If you have questions or want to come in for an evaluation, we would love to see you. Give us a call or stop by. We’re here to help you feel your best. Take care, and we’ll talk again soon.
