Could Core Work Improve Digestion?
You may have heard that exercise can help with digestion. But did you know that core strength may be of added importance?
Get to know your core
Credit: https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/
Before we get to the digestion side of things, it’s important to know your core muscles a bit better. The major muscle groups that make up the core:
transverse abdominis: the deeper level of muscle that compress your abdomen and support posture
multifidus: small muscles around the spinal column that help with stability
internal and external obliques: found on the sides of your core to help with bending and twisting
erector spinae: found on the back side of your core and help with extending to the back
diaphragm: found at the base of your lunges to help with breathing
pelvic floor muscles: found at the base of your core
rectus abdominus: the most superficial layer, that is often referred to as your “abs”
The overall goal of your core is to provide stability to your bones, joints, and organs, during movement. They also work with other muscles in the body for healthy movement in all directions.
What’s your poop personality? Find out here!
How do these muscles impact digestion?
Let’s start with overall core function before we dive into two special groups that have a more direct impact. Your core muscles surround your digestive organs, including your stomach, small intestine, and large intestine.
These organs are made up of smooth muscle that contract and relax (called peristalsis) to move food through the gastrointestinal (GI) tract for the digestion process to take place. When these muscles abnormally contract and relax, this can contribute to symptoms of constipation, diarrhea, pain, and cramping.
While most core muscles (aside from the pelvic floor and diaphragm) are not directly involved in digestion, activating these muscles through core exercises can increase pressure in the abdomen and help stimulation movement of the GI tract. Tension in core muscles, a sign of an unhealthy muscle, can also interact with the smooth muscle of your GI tract and could impact peristalsis.
There was a recent study from 2021 that did look at how abdominal muscles directly affected colonic transit time and did not find significant data to support exercises as a direct way to increase motility. However, we know in practice that these exercises could be beneficial, so a personalized approach is ideal and more research is needed.
What about the diaphragm?
Credit: https://medlineplus.gov/ency/imagepages/19072.htm
The diaphragm is primarily responsible for contracting and releasing in order to pull air into the lungs and push it back out. The diaphragm is unique, because nerves, soft tissues, and blood vessels pass through it, connecting it to different processes in the body. These include the esophagus and the vagus nerve.
The esophagus is the start of the long tube of smooth muscle that makes up the GI tract. Because of this link, issues with the diaphragm can lead to symptoms like acid reflux, heartburn, and difficulty swallowing.
The vagus nerve helps control the digestive system and can be stimulated by the diaphragm due to the connection. Diaphragmatic breathing can also create a gentle massage for digestive organs, which can improve motility and help reduce pain.
Not only that, but diaphragmatic breathing can also stimulate the parasympathetic nervous system response (rest and digest), that improves digestion and helps with overall relaxation.
What about the pelvic floor?
Credit: https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction
I like to refer to the pelvic floor as the MVP core muscle group for digestion, because they are very closely related to healthy digestion and healthy pooping. The reason is pretty obvious: they surround the rectum (holding place of stool at the base of the colon), and include the opening of the anus (where stool is released). They also contain the vaginal opening, and the urethra (where urine is released).
Pelvic floor muscles impact how well the anus and anal sphincter open and close, which can promote healthy release of stool. When the muscles are too tight, this can cause constipation and stool back up. When the muscles are too weak, this can cause leaking and accidents.
Not only that, these muscles coordinate with other abdominal muscles and with the smooth muscle of the GI tract to help with overall motility and the release of stool (pooping). And not only that, but a specific pelvic floor muscle calls the puborectalis acts like a sling around the base of the rectum, keeping stool stored when you’re not ready to let it out (aka when you’re walking around and living your life). When this muscle properly relaxes to unkink that hold as you sit on the toilet, stool is able to pass more efficiently and more completely.
When pelvic floor muscles are not functioning or coordinating properly, this can lead to pelvic floor dysfunction, which is a leading cause of constipation. A gastroenterologist can test for this, and if this is found biofeedback therapy can help retrain coordination.
When it comes to your core muscles for digestion, especially the pelvic floor, a pelvic floor physical therapist is a great person to have on your care team.
Sources:
https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/
https://www.uofmhealth.org/conditions-treatments/digestive-and-liver-health/diaphragmatic-breathing-gi-patients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7932880/
https://my.clevelandclinic.org/health/body/21578-diaphragm#:~:text=The%20diaphragm%20is%20a%20muscle%20that%20helps%20you%20inhale%20and,rib%20cage%20and%20your%20spine.
https://badgut.org/information-centre/a-z-digestive-topics/pelvic-floor-dysfunction/
https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction
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