I. They are muscles of stable function The composition of muscles can be roughly divided into fast-retracting and slow-retracting muscle fibers, each (sometimes lamellar or block) muscle, because of the difference in the proportion of fast and slow retracting fibers, there are different performances in the function of the limbs. In the muscles of the limbs, the proportion of fast-retracting fibers is higher, so its functional performance is mostly fast, sometimes called action muscles; but the muscles in the trunk or the central part of the body, that is, the core muscles mentioned here, the slow-retracting fibers account for most of them, the main function is to maintain the stability of the trunk, so that the limbs on the basis of stability to play the function of fast activities, we call it the stabilizing muscle. These stabilizing muscles in the trunk or the central part of the body are contracted at all times, they take turns to rest and work, even from the appearance of our body although no action (for example: sitting or standing quietly), but these muscles still maintain a certain degree of contraction to maintain the minimum tension of the body, so that our spine will not collapse. Second, they are the first to contract When we want to exercise, whether it is playing badminton or kickboxing, before swinging or kicking, these core muscles will contract first, especially the pieces of tape (actually the whole transverse abdominal muscles) that have been mentioned earlier to stick laterally to the blocks and empty cans. As long as the spine is stabilized, even if the body is in a twisted state, there is no need to worry about injury, because each vertebra in the spine is closely protected, and the next movement of our upper and lower limbs can be done very smoothly. Therefore, if these core muscles can maintain normal contraction capacity, the natural spine and the surrounding tissues will not need to bear the extra burden, and the movement will be more efficient. If the muscles are weak, then after years of activity, especially when our movements are not correct or poor posture, the spine itself and its surrounding soft tissues (muscles, ligaments, cartilage, etc.) will be subject to untold stress, and then, the problem will happen sooner or later. We often see or hear the situation: sneezing or coughing to flash the back! Therefore, some scholars have suggested that one of the principles to prevent lower back pain is to take good care of your body, don’t be too tired, let your body rest more, and try not to catch a cold. But is a sneeze or cough that powerful? Yes, sneezing or coughing can generate a lot of pressure, but among the many causes of severe lower back pain, the role played by the sneeze or cough may be: the last feather in the cap of the elephant. Statistics also tell us that people with inadequate core muscle function have a much higher chance of developing degenerative lesions in the spine or lower back in the future than normal people. Physicians also tell us that as long as we are human, we will always experience lower back pain throughout our lives. Perhaps this is the destiny of human beings after standing up from quadrupeds! But if you can find a way to get these muscles to do their job, then the chances of lower back pain will be minimized. Everyone has core muscles, the question is whether we know it or not, or whether we have misconceptions about it, in fact, as long as we understand our body well, and then give the right training, so that they can function properly, then they are our best friends for life. The core muscles are the body’s natural iron jacket Whether it’s walking, sitting, playing ball, or working, as long as these core muscles are functioning properly, they can keep our spine in the ideal relative position, and the pressure on the discs, ligaments, and other surrounding tissues will remain within a safe range, so it’s hard for lower back pain to find us. Australian scholar Hudgus Paul described the core muscles as the body’s natural iron suit. So, what is the composition of this iron suit? Just as we have to wear armor in general, they can also be roughly divided into two layers: deep and shallow. Hard shell of armor is used to resist swords, but before wearing it, between the soft body and armor, it is necessary to wear a layer of padding, although it is a thin piece, but it plays a function can not be small. The deeper muscles can be said to be the most critical, the deeper muscles mentioned here mainly refers to the transversus abdominis and multifidus. These muscles are small, short, and thin, and they connect directly to the spine, contracting individually or as a whole to maintain the stability of the spine. Most of the problems we can have with lower back pain have a lot to do with the poor function of these deep core muscles. These superficial core muscles are larger and longer and are not directly connected to the spine, but when they contract, the body (torso) will bend forward, lean back, twist from side to side, etc. These muscles are: external abdominal obliques, rectus abdominis, lumbar square, back extensor group and gluteus… etc. In our concept, to strengthen the abdominal and back muscle groups to prevent lower back pain is actually correct, but in the practice of these muscle groups, often the focus is placed in the wrong place, or the practice of the way flawed. This time, of course, the effect will be reduced, and may even cause negative effects. The key is to wake up the aforementioned deep muscles first, as long as this step is done, the shadow of lower back pain will gradually leave you.