Stabilizing the Core to Eliminate Low-Back Pain

Stabilizing the Core to Eliminate Low-Back Pain
By Rich Lauro
Stabilizing the Core to Eliminate Low-Back Pain

By Rich Lauro MAT, MES, PRS

This is the first article of a series of articles to follow. In this article I will be addressing one of the main core stabilizing muscles of the lumbar spine and its role in back pain, as well as specific exercises that should be performed to prevent and recover faster from your back pain. You should make these exercises part of your everyday routine, just like brushing your teeth.

Words of wisdom before performing these exercises:

· Consult with your doctor before starting an exercise program or if you're experiencing radiating pain.

· Don't stop your exercise program just because your back feels better. Continue exercising to keep your from returning.

· Where most rehabilitation programs fail is in the selection and repetitions they prescribe to their patients. People with weak back muscles should not only strengthen these muscles but should concentrate on building muscle endurance since these muscles are at work all day long.

· Consider working with a Muscle Activation Technique Therapist to identify and correct muscular imbalances and to make sure all muscles are functioning properly.

Core Stabilizer:

Transverse Abdominal (TVA) is a very important stabilizer of the low-back. It is the deepest of the abdominal muscles and the only one that runs horizontal. It activates prior to the muscles of the hips and thorax. When contracted it flattens the abdominal wall and compresses the viscera. The TVA is required for all integrated movements. If the TVA is weak it will allow bulging of the anterior abdominal wall increasing lordosis in the low-back and will also create a lateral bulge in (forward bending) or extension (back bending).

Researchers used EMG activity to identify the timing of the TVA and the multifidus contraction, compared to other abdominal muscles, during movement of the upper limbs in response to visual stimuli. They found that, in subjects without lower back pain, the first active muscle was the transverse abdominis contracting prior to the upper limb. The model they developed "identified a consistent dysfunction of transverse abdominis in people with low-back pain.

Isometric Exercises Explained:

Before we get into the specific exercises