Stabilizing the Core to Eliminate Low-Back PainRich Lauro 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:
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 for the TVA I would like to explain why isometric exercises are so important. In order to activate the TVA muscle fibers or any other muscle for that matter, a weak muscle must first be "jump started" using MAT Therapy or by using isometric exercises before you can strengthen it through exercise. If a weak muscle is not first jump started, then the body is forced to compensate and use other muscles to perform the desired movement. Isometric exercises solve several problems that Rehab programs and weight lifting activities do not solve: Problem #1: A weak muscle will not contract with most strengthening exercises because dominant muscles will compensate for weak muscles. Problem #2: When the body senses instability in the joint, it will tighten up to protect the joint. Stretching a tight muscle will only create a temporary release and could result in a more vulnerable joint. Problem #3: Muscle imbalances may occur through repetitive use of the same muscle, or through injury, causing the body to go into "protective" mode. When performing isometric exercise contractions, the contraction should be held for 6 seconds and repeated 6 times. This allows time for peek tension to develop and metabolic changes to occur in the muscle. The muscle should be placed in its shorthend position. In this position the muscle is at its weakest. The intensity of each isometric contraction should increase. By the 6th contraction, greater range of motion and neural input should occur. For more information on isometric exercises visit www.sports-injury-solutions.com. Exercises for the TVA
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