Motor Vehicle Accident | Women's Health | Industrial Medicine | Shoulder

What is Lumbar Stabilization?

Current research shows that people with low back pain have difficulty contracting the small muscles that support the spine.

Lumbar Stabilization is a form of exercise designed to teach you to use the muscles in your back and abdomen.

Learning how to use these muscles will help you support and protect the joints of your spine which will help to control pain and prevent reoccurrence!

 

How Does Lumbar Stabilization Work?

Small muscles deep in your abdomen and back are important for joint support while you perform daily activities.  These muscles are called the Transversus Abdominus and the Lumbar Multifidi.

Imagine that these deep muscles are like a corset which provides support and protects the injured joints in your back.The support provided by these muscles is one of your best natural defenses against re-injury and pain.

 

Here at the clinic:  We will teach you the basic techniques and progress exercises as you master your skills.  Gradually you will learn how to control these muscles while performing everyday activities.

At Home: 

• You must practice skills learned at the clinic

• Be patient and practice as often as you can

The Basics:

1.  While lying comfortably on your back, slowly draw in your lower abdomen to gently  flatten your stomach below

2.  Be sure that you trunk and hips do not move during this action

3.  Breathe in breathe out, then contract

4.  Hold the contraction for 10 seconds and repeat 10 times

5.  Place your hands behind your back or inside your hip bones so you can feel the contraction.

Basic Home Exercises for Low Back Pain

Cat Stretch - Start off on your hands and knees.  Next, arch your back up and bring your buttocks towards your heels until you feel a stretch through your back.  Hold for 10 seconds, repeat 5x.

 

Foot Lift - Lie on your back with your knees bent.  Activate your inner abdominal muscles (see ‘The Basics’ section on the back page) and without letting your back move, lift one foot off the table. Repeat 10-15x for each leg.

Bridging - Lie on your back with your knees bent.  Activate your inner abdominal muscles.  Press with your feet to lift your buttocks off the table.  Hold for 5 seconds. Repeat 10-15x.

 

Arm and Leg Raise - Start on your hands and knees with your back in neutral (relaxed).  Turn on your inner abdominal muscles.  Without letting your back move, reach out with one arm and the opposite leg.  Hold for 5 seconds, and repeat 10-15x.

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