March 25, 2024
I’m sure most of you have heard how important it is to strengthen your core. That is great advice if you are interested in avoiding lower back pain, but what exactly does that mean? What the heck is “the core” anyway?
Some people think the core is simply your abs. Do some crunches or sit ups and you’re good to go, right? The simple answer is no. Don’t get me wrong: If your deeper core muscles are already firing properly and strong, there’s no reason to not do sit-ups or crunches. However, if you are already suffering from lower back pain and you haven’t done the work to activate and strengthen those smaller deeper muscles, you’re probably making things worse.
In today’s blog, we are going to look at some of the deepest and most important muscles of your core. These muscles are instrumental in stabilizing and protecting your lower back. No matter if you are just walking or picking up a heavy couch, it’s important to strengthen them so that your lumbar spine can stay healthy and pain-free.
Lower back pain is a huge problem in the U.S. It is estimated that 80% of adults will experience back pain at some point in their lifetimes. It is also the leading cause of missed work and worker’s comp claims. It should be no surprise given our more sedentary lifestyles. Most people sit working at a computer all day and go home to relax on the couch and watch their favorite program. No judgment here, I watch my fair share of the television. The problem is that sitting is really hard on the lumbar spine. It increases the amount of compression being placed on the discs. This compression increases if the seated position is slouching, which is a reversal of the natural curve of the lower spine.
Now let’s look at some specific anatomy. The leading roles in today’s story are given to the transverse abdominis (TrA) and the multifidus. These muscles work in unison to stabilize and protect the spine during movement. When the pelvic floor muscles are added to the mix, it is referred to as the anatomical girdle. This grouping of muscles is crucial in preventing lower back pain, and often after a back injury, the multifidus muscles do not fire properly and need to be rehabilitated.
As the deepest abdominal muscle, the TrA is responsible for creating the abdominal tension that supports the organs, stabilizing the pelvic and lumbar region, and assisting in trunk rotation. It is actually the main stabilizer of the pelvic and lumbar region. When it is firing correctly, it should engage just before you move, every time you move. When it contracts the multifidus muscles should also engage.
The multifidus are actually a group of muscles located deep in your spine. There are many of them because each connects from one vertebrae to the one below or above it. They are only one group in a larger grouping of muscles called the transversospinales. Basically, the transversospinalis are all tiny muscles deep in your spine that have different functions. The multifidus stabilizes the spine, extends the spine, and laterally flexes the spine (side bends). We are focusing on multifidus because of its unique relationship with the TrA.
The best way to strengthen these muscles that are the foundation of your core is through a very simple exercise. Follow these steps.
During Pilates workouts, instructors often cue clients to pull the belly in and then do whatever comes next, depending on the exercise. The TrA and multifidus are the muscles that we are trying to access. The benefit of adding Pilates to your exercise program is that you are not only training these muscles to fire, but also to fire before you start moving as they are intended to do. You also get the benefit of stretching and engaging these muscles during more and more complicated exercises as you advance. We also work on breath, concentration, and body awareness.
Last but certainly not least, Pilates is fun. If you would like to know more about how Pilates can help strengthen the foundation of your core, please contact me. I would be happy to provide a free half-hour introductory lesson for you at Balance Studio in Denver.
I’m sure most of you have heard how important it is to strengthen your core. That is great advice if you are interested in avoiding lower back pain, but what exactly does that mean? What the heck is “the core” anyway?
Some people think the core is simply your abs. Do some crunches or sit ups and you’re good to go, right? The simple answer is no. Don’t get me wrong: If your deeper core muscles are already firing properly and strong, there’s no reason to not do sit-ups or crunches. However, if you are already suffering from lower back pain and you haven’t done the work to activate and strengthen those smaller deeper muscles, you’re probably making things worse.
In today’s blog, we are going to look at some of the deepest and most important muscles of your core. These muscles are instrumental in stabilizing and protecting your lower back. No matter if you are just walking or picking up a heavy couch, it’s important to strengthen them so that your lumbar spine can stay healthy and pain-free.
Lower back pain is a huge problem in the U.S. It is estimated that 80% of adults will experience back pain at some point in their lifetimes. It is also the leading cause of missed work and worker’s comp claims. It should be no surprise given our more sedentary lifestyles. Most people sit working at a computer all day and go home to relax on the couch and watch their favorite program. No judgment here, I watch my fair share of the television. The problem is that sitting is really hard on the lumbar spine. It increases the amount of compression being placed on the discs. This compression increases if the seated position is slouching, which is a reversal of the natural curve of the lower spine.
Now let’s look at some specific anatomy. The leading roles in today’s story are given to the transverse abdominis (TrA) and the multifidus. These muscles work in unison to stabilize and protect the spine during movement. When the pelvic floor muscles are added to the mix, it is referred to as the anatomical girdle. This grouping of muscles is crucial in preventing lower back pain, and often after a back injury, the multifidus muscles do not fire properly and need to be rehabilitated.
As the deepest abdominal muscle, the TrA is responsible for creating the abdominal tension that supports the organs, stabilizing the pelvic and lumbar region, and assisting in trunk rotation. It is actually the main stabilizer of the pelvic and lumbar region. When it is firing correctly, it should engage just before you move, every time you move. When it contracts the multifidus muscles should also engage.
The multifidus are actually a group of muscles located deep in your spine. There are many of them because each connects from one vertebrae to the one below or above it. They are only one group in a larger grouping of muscles called the transversospinales. Basically, the transversospinalis are all tiny muscles deep in your spine that have different functions. The multifidus stabilizes the spine, extends the spine, and laterally flexes the spine (side bends). We are focusing on multifidus because of its unique relationship with the TrA.
The best way to strengthen these muscles that are the foundation of your core is through a very simple exercise. Follow these steps.
- Lie on the floor on your back with your knees bent and your feet flat on the floor.
- Place the heels of your hands on your hip bones in the front of your pelvis and your fingertips on your pubic bone. This will create a triangle shape between your thumbs and index fingers. This triangle should be level. If your fingertips are higher than the heels of your hands, relax your glutes and level the triangle off by tipping your pelvis a bit. This should create very small space between your lower back and the floor. This is your lumbar spine's natural curve and you want to keep that light feeling in the lower back, not press it into the floor.
- Now take a deep breath. When you exhale, pull your belly button towards your spine in a “sucking it in” motion. You should feel your lower belly moving gently away from your hands towards the floor as if it were melting down. If you feel your belly grip and bulge up, you are actually engaging the more superficial abdominal muscles. If this is the case, relax, make sure your triangle is level, and then try again with less effort.
- Try to maintain “sucking the belly in” for 30 seconds. Your triangle should still be level and your lower back should feel light (not pressed into the floor) throughout the exercise. Continue to breathe normally. Repeat at least four times.
During Pilates workouts, instructors often cue clients to pull the belly in and then do whatever comes next, depending on the exercise. The TrA and multifidus are the muscles that we are trying to access. The benefit of adding Pilates to your exercise program is that you are not only training these muscles to fire, but also to fire before you start moving as they are intended to do. You also get the benefit of stretching and engaging these muscles during more and more complicated exercises as you advance. We also work on breath, concentration, and body awareness.
Last but certainly not least, Pilates is fun. If you would like to know more about how Pilates can help strengthen the foundation of your core, please contact me. I would be happy to provide a free half-hour introductory lesson for you at Balance Studio in Denver.