Low back pain (LBP) affects millions of people globally, and is often caused by muscle imbalances, poor posture, or injury. In fact, in 2019, about 39% adults reported experiencing back pain, with adults 65 and over, women, non-Hispanic white adults, and those with income below 100% of the federal poverty level (FPL) more likely to be affected.
Furthermore, in 2006, healthcare costs for treating LBP in the U.S. exceeded $100 billion annually. This includes direct medical costs, like physical therapy and hospital visits, and indirect costs, such as missed work and disability benefits. Approximately 17% of direct medical costs are attributed to physical therapy, highlighting the vital role of rehabilitation in managing LBP.
One effective way to manage and prevent LBP is through strengthening key muscles that support your spine, including the lumbar multifidus and the transverse abdominis (TrA). These muscles help stabilize the spine and reduce the risk of future injuries.
The Role of Key Core Muscles
- Lumbar Multifidus: This deep spinal muscle helps stabilize each vertebra and improve posture. Weak multifidus muscles are often linked to chronic back pain, as they can’t fully support the spine during movement.
- Transverse Abdominus (TrA): This muscle acts like a natural corset, supporting your lower back. Engaging the TrA reduces strain on your spine, decreases pain, and improves movement during daily activities.
Engaging the TrA in Daily Activities
- Awareness: Stand or sit upright and place your hands on your lower abdomen.
- Activation: Breathe in deeply, then exhale while pulling your belly button toward your spine without moving your chest or shoulders.
- Consistency: Practice this engagement during daily activities—sitting, standing, or lifting objects.
Tip: Incorporating TrA engagement into exercises like planks, squats, and even walking improves spinal support and reduces back pain over time.
Exercises for Low Back Pain
Some exercises to help manage low back pain include:
- Bird Dog: Start on hands and knees. Engage your TrA, extend one arm and the opposite leg, keeping your spine neutral. Hold 5 seconds, switch sides. Repeat 10 times each side.
- Bridge: Lie on your back with knees bent, feet flat. Lift your hips while engaging TrA and glutes. Hold 5–10 seconds, lower. Repeat 10–15 times.
- Plank: Lie on your stomach, elbows under shoulders. Lift hips, forming a straight line head to heels. Modify by keeping knees on the ground if needed. Hold 20–30 seconds, 3 times.
Superman: Lie face down, arms extended. Lift arms, chest, and legs simultaneously. Hold 3–5 seconds, lower slowly. Repeat 8–12 times.
Conclusion
Strengthening the lumbar multifidus and transverse abdominis provides a stable foundation for the spine, reducing back pain and preventing injury.
By incorporating these exercises and focusing on core engagement throughout daily activities, individuals can experience significant relief and long-term benefits in managing LBP.
If you experience ongoing low back pain, contact your primary care provider or reach out to us at [email protected] or (619) 260-0750. A physical therapist can ensure you use proper techniques and create a personalized progression plan.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.
Written and Researched By: Moises Vences, PTA