3 SIMPLE CORE EXERCISES TO ELIMINATE LOWER BACK PAIN
written by Aaron Kiegaldie
- TVA Activation (Core Function) – Planking
- Lung/Diaphragm Activation – Breathing Techniques
- Finding Neutral Spine
The Transverse Abdominus (TVA) is a layer of abdominal muscle, which is the most important muscle within the ‘core’. A strong TVA is critical to a healthy back and pelvis, and is necessary for efficient human movement and function. People that suffer from Lower Back Pain and other Back Pain pathologies often have significant weakness within this muscle. Lack of movement, sedentary lifestyle, and prolonged sitting can lead to a de-activated TVA, which leads to poor posture, which leads to pain. The TVA is also directly to the diaphragm, lung function and breathing. Co-ordination of these structures is paramount when correcting posture and eliminating all kinds of Back Pain.
Correct implementation of core strengthening exercises can have immediate effect in eliminating back pain. Completing perfect isometric holds can neurologically up-regulate core function and calm pain receptors within the Back (think introducing the brain to the core once again – making them friends again!). The following series of planks are sourced from Functional Patterns, and are aimed at activating the TVA, within 3 differing contexts of hip flexion (think sitting to standing). Depending on what type of back pain you are suffering from or whether you have more pain whilst seated or standing, it is important to attempt and master all 3 of these planks in order to increase your core function and improve your posture. Following on from this series of planking, it is important to understand how to activate the TVA and diaphragm whilst going about your daily life. Creating intra-abdominal pressure whilst increasing rib cage expansion is paramount to finding neutral spine whilst standing and moving. Planking will increase your ability to create intra abdominal pressure, which will aid in the elimination of your lower back pain.
3 PLANK TECHNIQUES
USE A BROOM STICK AND A MIRROR TO HELP FIND NEUTRAL (FLAT SPINE) – Try to maintain contact between the spine and broomstick at all times, and keep spine parallel with the ground. Try to retract the naval (draw the stomach in – away from the ground – squeeze to activate), retract the shoulders, posteriorly tilt the pelvis down and keep the head neutral. Once in position, you will likely shake – try and maintain these shakes! REMEMBER – it’s not about how long you can hold these positions, it’s about how efficiently you can perform them with proper activation. A 3 second perfectly executed plank with shake response is far better than a poorly executed 10 second plank that feeds dysfunction. TRY YOUR BEST!
PLANK 1 – QuadPad Plank – Replicating Sitting
PLANK 2 – Half Plank (Knees 45 degrees) – Replicating Sitting to Standing
PLA NK 3 – Full Plank – Replicating Standing
SOME COMMON FAULTS TO AVOID WITH A FULL PLANK!