Sunday, September 27, 2015

Core Strengthening Exercises for Low Back Pain

core muscles of spine

The link between back pain and core muscles

The core is like a muscular corset that acts as a unit to stabilize the spine. Individuals with low back pain usually present with weak muscles around the lumbar spine as muscle tends to atrophy with injury and disuse. Dysfunction of spinal stabilization can lead to faulty movement, joint dysfunction, and pain. Therefore, rehabilitation for the core muscles would prevent re-injury to the spine.

Abdominal Hollowing
  •        Lie on your back and bend both of your knees.
  •        Try to find a “neutral spine” position – a slight forward curvature in the spine when you are lying on your back.
  •        Slowly and gently draw the lower abdomen in toward the spine without moving the spine or pelvis.
  •        Maintain a regular breathing pattern while holding the contraction of the lower abdominal muscles.
  •        Place two fingers over the lower abdomen region, and gently press into the muscles, feel for a slight tension under your fingers with the activation of the muscle.
  •        Hold the contraction for 5-10 seconds, and repeat the procedure 10-15 times.
Abdominal Bracing
  •        Lie on the back with both knees bent.
  •        Explore “neutral spine” position by tilting the pelvis forward and backward.
  •        Tense abdominal and low back muscles simultaneously without drawing in or flaring out the muscles.
  •        Hold the contraction for 5-10 seconds.
  •        Perform 10-15 repetitions, 2-3 sets daily.
  •        Try to maintain a “neutral spine” position throughout the whole procedure
  •        Practice abdominal hollowing and bracing in different positions (seated, standing, and kneel on all fours).
  •        Combine abdominal hollowing and bracing with pelvic floor muscles contraction (gently contract the pelvic floor muscles as if you are trying to stop the flow of urine).
  •        Maintain abdominal hollowing/bracing while performing other exercises.
Please visit one of our centers for a thorough assessment of your back pain today. We have several locations that offer clinical physiotherapy and chiropractic in Malaysia for those that suffer from Back Pain.

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