An estimated 80 percent of those living in Western countries experience lower back pain during their lifetime, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. This lower back pain can be due in some part to the stabilizing muscles of the spine--the muscles that attach to the spine. Because these muscles require frequent exercise to strengthen them, exercises can help you to experience relief from back pain.
Types
Your body is comprised of two muscle types. Stabilizing muscles are smaller than the other muscle type--known as movers--and are responsible for holding the body in place. When lifting an object, your mover muscles are responsible for the action and your stabilizing muscles hold the spine in place. Segmental stabilizing exercises aim to strengthen the stabilizer muscles found in the lower spine.
Significance
When you injure your spine or experience lower back pain, two stabilizing muscles are commonly affected. These muscles are known as the lumbar multifidi, which strengthens the spinal column, and the transversus abdominus, which are the deepest layer of muscle tissue in the abdomen that attach to the spine. Without exercise to restore and strengthen these muscles, the stabilizing muscles rarely recover. Specific exercises to stabilize the spine and core must be performed to target these muscles and increase spinal stabilization.
Spine Exercises
Using a Swiss exercise ball as an assistive device is helpful to performing exercises to strengthen the lower spine. Isolate the lower segmental spine muscles through pelvic tilts on the Swiss ball. To perform, sit on the ball with your legs making a 90-degree angle while seated on the ball. You can hold on to a wall or chair for stabilization. Slowly curve your pelvis toward your belly button, hold for a few seconds, then release to your starting position. Repeat five times, rest and perform two additional sets. Another segmental stabilizing exercise is the spine extension. To perform, place your abdominal region on the Swiss ball with your feet flat against the wall behind you for stability. Slowly lift the upper part of the body to activate the lower back muscles. Lower and repeat five to 10 times, rest and then perform two additional sets.
Core Exercises
Exercises to strengthen the core muscles can help to reduce spine pain by strengthening the transversus abdominus muscles. Examples of exercises for this region include the foot lift. To perform, lie on your back with one foot flat on the floor and one foot extended. Lift the extended foot off the floor several inches and then return the foot to the floor. Repeat 10 to 12 times, then switch to the other leg.
Physician Evaluation
Practicing proper form during spinal segmentation stabilization exercises is vital to preventing lower back pain and injuries. Seek assistance from a physical therapist or physician if you are a first-time exerciser or are unsure of the proper positioning. Your physician may recommend additional exercises that can further strengthen the stabilizer muscles.
