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Issue 2, September 2017 Core Stabilization – Foundation of a Healthy Lower Back Presented by:

We often hear our doctors, therapists Instead of acting as a stabilizer, the and trainers discuss core stabilization primary role of this muscle is to move QUESTION: and how integral it is for the function the torso into flexion (i.e. curling up Which muscles help and health of our bodies, especially for into a ball). create core stability? our lower backs. But what is it? And The deepest abdominal muscle layer A) Rectus abdominis, why is it considered so important? is the transversus abdominis, and it is multifidus, external Core stabilization refers to your the prime stabilizer of the torso, aided oblique by several other specific support B) Internal oblique, ability to keep your core structure transversus abdominis, (torso, abdomen and spine) relatively muscles (the internal obliques and the multifidus stable as the appendicular skeleton multifidus). Scientific studies show that C) Internal & external (legs, arms and connecting structures) before any movement is initiated, these obliques, rectus is recruited to do physical work like muscles are engaged beforehand, and abdominis, transversus walking, running, throwing and lifting. the transversus abdominis muscles are abdominis always recruited first.1 Consider what would happen if you ANSWER: did not possess core stability. Every If you think of a girdle or corset B) Internal oblique, – those ladies’ garments often worn to transversus abdominis, time you wanted to move – bringing multifidus either an arm or a leg away from your cinch the waist and give that hourglass midline to perform a task – your body appearance – this would give you would be pulled in that direction and a good idea what the transversus QUESTION: you would fall over. If you did not fall, abdominis muscle does for the body. Which core muscle you would most likely strain the When it contracts, this muscle squeezes fires first to initiate core stability? holding elements of your joints (i.e. and holds the trunk and torso quite the ligaments) instead, once the load rigid and allows for the arms or legs to A) Multifidus became too great. Not a good scenario. do their job without pulling the body B) Internal oblique this way and that. You may be familiar C) Transversus abdomi- with the competitive powerlifter’s thick nis What are the essential components leather belt - compressing and holding of core stability? the lower back steady while the rest of ANSWER: C) Transversus When most of us think of the core the body prepares to lift, clean and jerk abdominis muscles, an image of a bodybuilder’s up to a thousand pounds overhead. six-pack abs (the rectus abdominis) Although this is an extreme example, usually comes to mind. Actually, the function is the same. this abdominal muscle is the one contributing the least to core stability!

Presented by: What happens when these core Follow-ups with these two groups muscles don’t function properly? of patients one year and three years QuoteQuote toto InspireInspire later revealed a significant difference Research reveals patients with lower between the two. In the group that was back pain have delayed or insufficient given the specific core strengthening “Motivation will firing patterns of the transversus exercises, there was a 30-35% almost always beat abdominis muscles compared to control recurrence rate of symptoms. Whereas 2,3 mere talent.” groups with no back pain. Although in the other group that did not perform researchers admit it does not prove this the exercises, there was a 75-85% - Norman R. Augustine muscle delay causes lower back pain, recurrence rate of lower back pain.4 their findings clearly identify a relationship between core stabilization * * * and lumbar spine symptoms. Results Although a consultation with your References and sources: from these studies show that by chiropractor is your best bet for increasing the activation of the core a speedy recovery from acute 1. Contraction of the abdominal stabilizers, primarily the transversus low back pain, it looks like an muscles associated with abdominis, back pain may be reduced abdominal contraction-a-day can movement of the lower limb or prevented. really help keep the long-term - Phys Ther. 1997 (Feb); 77(2): 132-142 pain away! Does increasing core stability 2. Inefficient muscular actually help your lower back? stabilization of the lumbar spine associated with low back pain. Recent evidence suggests that it does. Ask your chiropractor A motor control evaluation of Researchers took a group of 39 patients to recommend the best transversus abdominis - Spine who experienced an initial episode of core-strengthening exercise 1996 (Nov); 21(22): 2640-50. acute low back pain and then divided for you. 3. Changes in recruitment of them into two groups: one that was the abdominal muscles in given specific strengthening exercises people with low back pain: for the transversus abdominis and ultrasound measurement multifidus muscles, and another group of muscle activity that did not do these exercises. - Spine 2004 (Nov); 29(22): 2560-66.

4. Long-term effects of specific stabilizing exercises for first-epi- 1 2 sode low back pain - Spine 2001 (Jun); 26(11): 39 E243-48.

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