The lumbar spine consists of all the bones and muscles in the lower back. The primary stabilizer muscles are the multifidi muscles, which attach directly to each vertebra; the transverse abdominus, the deepest abdominal muscle; and the gluteal muscles. When these muscles become injured, weak or imbalanced, the entire lower back is affected, which can result in pain or discomfort. You can do some exercises to correct these muscular imbalances for better spinal stabilization. If you have low back pain, talk to your doctor before you try any exercises to rule out a more serious condition.
Spinal Stabilization
You can learn how to activate and isolate the muscles of the spine with a series of muscle contractions in the neutral spine position. Lie on your back with your knees bent and feet flat on the floor. Proceed alternating tilting your pelvis forward and backward. Your neutral position is the point in this range of motion that feels most comfortable. Once neutral, practice repeatedly engaging your abs by drawing your belly button toward your spine like you are wearing a girdle.
Leg Shapes
Once you can effectively tighten your abs in your neutral spine position, extend one leg out in front while the other stays bent. Practice making shapes with the extended foot such as circles, squares and triangles. Do this while keeping your abdominals tight and do not allow your back to move from neutral. Often when people straighten one or both legs, they allow their pelvis to tilt forward, making their low back arch and causing discomfort. Do not allow a pelvic tilt.
Hip Flexor Stretch
Your hip flexors are the muscles that run on the front of your hip bones to the tops of your thighs, and they are responsible for flexing your leg at the hip joint. When these become tight, they cause a forward pelvic tilt, resulting in lumbar pain and instability. To stretch them, kneel with your right leg forward, knees over your toes so you are in a lunge position. Press your hips forward while keeping your chest up to feel a stretch of the left hip flexor. Hold for 20 seconds and repeat on other leg.
Plank
The plank is a basic exercise that works the glutes, back and abdominals. Lie on your stomach with your elbows on the floor. Lift your body so that only your forearms and toes are in contact with the floor. Make sure your back is in neutral position, with no arches in the lower back, and you abs tight. Hold for 30 seconds.
Stability Ball Bridges
This is a more advanced but highly effective spinal stabilization exercise because it adds an element unpredictability. Lie with your back on the floor, but your calves on a large stability ball. Press your palms into the floor with your arms by your side and lift your hips off the floor. Try to balance there for 20 to 30 seconds. Your body, specifically your glutes, back and abdominal muscles have to respond accordingly to movements of the ball.
References
- Spine-Health; Lumbar Stabilization Exercises; Andrew J. Cole, M.D.
- Nicholas Institute of Sports Medicine and Athletic Trauma: Low Back Pain and Lumbar Stabilization Exercises
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
