THE JOINT

Your weekly dose of RA wellness

The Movement Edition

I Almost Ate the Sidewalk

Yesterday I stepped off a curb, lost my balance, and went down. I was sure it was going to be a hard fall that left me flat on the ground. Instead, I popped right back up quicker than a bunny.

Once I recovered from the ordeal, I had an irritating thought: This is why I do core work.

I hate Pilates, planks, sit-ups, and anything resembling a core workout. The minute an instructor announces, “Time for core,” I start planning my escape. But as my core has gotten stronger, running, lifting, climbing stairs, and keeping my balance have all felt easier. After that fall, I had to give it some credit.

So I complain, but I keep doing it.

It’s Not Just Your Abs

When most of us hear “core,” we picture crunches, planks, and six-pack abs. But your core is a whole system, and your abs are only one part of it.

All of those muscles work together every time you move. They keep you steady while you carry groceries, climb stairs, run, or stand on one leg to put on your pants.

Much more useful than a six-pack.

Let’s Get to the Core of the Matter

Staying upright is active work. Your core makes small, constant adjustments as your weight shifts, helping you cross uneven ground, climb stairs, and recover from a misstep.

You can also feel that coordination when you stand from a chair. Your legs provide much of the power, while your core controls your trunk as your weight moves forward and you rise. Researchers use sit-to-stand tests to assess physical function in people with RA because they measure a skill we rely on every day, not how long we can suffer through a plank.

Research on core training alone in RA is limited. Broader studies suggest it can improve trunk endurance and balance, although it will not treat inflammation or guarantee better athletic performance. A stronger core supports the everyday movement that helps you stay active and independent.

Make It Work for You

If twenty minutes on a mat makes you avoid core work completely, stop treating it as a separate workout. Sneak it into things you already do.f

Pick two movements and set a three-minute timer. Add music or tuck them between strength exercises. I cannot promise you will enjoy it, but you may hate it for less time.

Choose versions that work for your joints that day. Sore hands or wrists? Use a wall or your forearms instead of your palms. Floor difficult? Stay standing. Knees painful? Use a higher chair and your hands.

Modify or stop if you feel sharp pain, have a hot or swollen joint, or notice that your symptoms are clearly worse the next day.

Choose a sturdy chair that will not slide, then use the graphic above as your guide once a day this week.

Treat this as practice, not a test. Notice whether you shift to one side, hold your breath, or drop into the seat. Slow down until each repetition feels controlled.

If five feels easy, pause just above the chair before sitting or add a second round. The goal is one smooth, repeatable movement that makes everyday life a little easier.

Before You Go

I still hate hearing “time for core.” But I hate losing my balance, struggling to get up, and missing out on the things I enjoy even more.

No one says you have to learn to love core work. Just pick a version you can tolerate long enough to keep doing it.

Do you avoid core work too, or have you found a way to make it less awful? Hit reply and tell me.

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