Building Stability in Your Spine: A Symphony of Muscles

BUILDING STABILITY IN YOUR SPINE

Whether you are someone who has experienced low back pain or simply want to prevent future injuries, understanding the importance of spinal stability and how to achieve it is key to maintaining a healthy and pain-free back.

Imagine a symphony orchestra where each member plays their instrument in perfect harmony, with changes in tempo and volume. Similarly, our body must coordinate every muscle and joint to create purposeful and fluid movements.

The core muscles surrounding our spine are like the orchestra's core, crucial for stability. They include the abdominal muscles on the front and sides, the erector muscles of the back, and even larger muscles that span multiple joints, such as the lats and psoas muscles. Surprisingly, the glutes also play a vital role in our core. These muscles must work together to enhance spinal stability.

To truly enhance core stiffness, a different training approach is needed. This is where isometric exercises come into play.

Isometric exercises involve activating and contracting muscles without causing movement in the joints they cross. For instance, during a side plank, the lateral oblique and quadratus lumborum (QL) muscles are highly active while the spine and hips remain stable.

Research has shown that isometric exercises for low back pain are superior to dynamic strengthening exercises when it comes to enhancing spinal stiffness and stability, as they help develop muscular endurance.

To get started, here are the "McGill Big 3" exercises, researched by renowned back expert Dr. Stuart McGill: He researched a number of exercises to find the best 3 exercises that reecruited the best activation.

1. Curl-up

2. Side plank

3. Bird-dog

   
   

WHAT IS THE REP SCHEME?

Dr. McGill advocates for using a descending pyramid rep scheme with 10-second isometric holds in order to enhance stability without fatiguing and overworking the body.

An example program would be to perform five reps, then three, and finally one to end (each with an 8-10 second hold). Rest between each set for 20-30 second.

In conclusion, these tips and exercises aim to alleviate low back pain and prevent future injuries. As someone who personally incorporates these exercises, I can attest to their effectiveness. They have been a game changer for me, and I hope they bring similar benefits to you. This does not mean these exercises are for everyone and every person that has back pain but is a good start. If you do experience pain with these exercises, I would encourage you consult with a health professional to find what exercises suit you best and make a tailored program to you

Wishing you a strong and stable spine

Thanks Aarvi

PhysioTech