Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises
Athletic MedicineIntroduction
Low back pain can be the result of many different things. Pain can be
triggered by some combination of overuse, muscle strain, and/or injuries
to the muscles, ligaments, and discs that
support the spine. Over time, a muscle
injury that has not been managed correctly
may lead to an overall imbalance in the
spine. This can lead to constant tension on
the muscles, ligaments, bones, making the
back more prone to injury or re-injury.
Since low back pain can be caused by
injury to various structures in the spine
and its supporting structures, it is
important to consult your physician or athletic trainer if you have had back
pain lasting longer than 1-2 weeks. Your physician can provide a diagnosis
and explain what structure is injured so that your physical therapist or
athletic trainer can guide you as to which exercises are appropriate for
your specific injury. Each diagnosis are treated with different protocols,
therefore it is important that you consult a medical professional before
beginning any strenuous rehabilitation program. Low back exercises and
flexibility can be the best treatment option for almost all types of back
problems as it is likely to help restore balance in the spine.
Low back exercises concentrate on strengthening with the abdominal
muscles, to be able to give stabilization of the spine. Rehabilitation programs or preventative rehabilitation programs that focus on strengthening lumbar muscles combined with core stability and proprioception will reduce the risk of low back pain if exercises are done correctly, and on a regular basis.
The Lumbar/Core Strength and Stability
Program below can be utilized as a preventative
rehabilitation program or if you are recovering
from an injury. The program includes a flexibility
and strengthening section. Flexibility should be
done at least 5 times a week, and the strengthening
section should be done 3-4 times a week. The
program is divided into levels "Easy", "Medium",
and "Difficult". It is recommended to start with the
"Easy" exercises, and perfect them before moving
onto "Medium" or "Difficult".
Please take the time to overview the information
below before beginning the Lumbar/Core
Strength and Stability Program. It is important to
understand the way certain muscles work, and how
the exercises should feel in order to know if you are
doing the exercises correctly.
What is my "core"?
The "core" is comprised of several groups of muscles including the
transversus abdominus, multifidus, diaphragm and pelvic floor muscles.
These muscles work together to produce maximum stability in the
abdominal and lumbar (lower) back region, as well as coordinate the
movement of the arms, legs, and spine. Engaging these muscles is not
something that most people do consciously, therefore it is important to
learn how to effectively co-contract these muscles while performing these
rehabilitation exercises.
How do I engage my core?