Get an overview of the 3 main positions you would be engaging in throughout this back pain relief course.
Neutral pelvis
Neutral pelvic is an alignment of the pelvis which allows the lumbar spine to remain in an optimal position for function. When the pelvis tilts forward or backward the curve of the lower back will change. Current spinal health research indicates that the natural curves of the spine should be maintained during exercises to strengthen essential muscles to reach spinal stability and support. The proper pelvis position reduces the amount of load through the spine and allows the abdominal and spinal muscles to work efficiently to support the spine, and balance joints and surrounding muscles.
- Put your hands, fingers “triangle position” on your pelvis
- While exhale tuck your pelvic, fingers go up
- Inhale back to the center – neutral pelvis position
- Exhale arch your back, fingers go down
- Inhale back to the center; center position is your “neutral pelvic position”
Breathing
The ribs and diaphragm play a vital role in your ability to involve a proper abdominal contraction because of their relationship with the deep abdominal muscles transverse abdominal. The Best breathing technique for people with lower back pain is called “lateral breathing”. Lateral breathing emphasizes the lateral and posterior expansion of the rib during inhalation. Besides drawing air into the lungs, this breathing technique facilitates maintenance abdominal contraction throughout exercises, which in turn helps stabilize your spine and back. During exhaling, the deep spinal stabilizer muscles contract further and assist the diaphragm and intercostal muscles in expelling air.
- Put your hands on your lower ribs, inhale through your nose, exhale through your mouth,
- While Inhaling your ribs expanding side and back, while exhaling ribs goes down.
- Pull the belly button in and up while you exhale
- Keep shoulders relaxed, spine on the ground and pelvis a neutral position
Spinal muscles activation
The transverse abdominal is working with multifidus (deep back stabilizer) which contributes to spinal stability and control of the segments of the lumbar spine. Those muscles are not moving your body, their function is supporting your spine throughout every movement. Typically action is described as “scooping”, “drawing in” or “pressing the navel to the spine”. Maintaining TA and MF muscles contraction with the neutral pelvic position and “lateral breathing” is a key component that is lacking in those who have back pain or a history of back pain.
This motion is the foundation for all back pain exercises. It activates your deep spinal supporting muscles.
- Inhale through your nose
- Exhale through your mouth
- Pull your belly button in and up while exhaling
- Keep your shoulders relaxed
- Maintain a neutral pelvis and spine position
- Repeat 4 times