- by Stacey Badry (Exercise Physiologist)

 

Low back pain will affect 60-80% of Australians in their lifetimes, and 50% of us will have an episode of back pain this year(1,2).  Back pain can range from mild and annoying to severe and debilitating; with predisposing risk factors such as inactivity, repetitive lifting/bending/twisting, and sitting for long periods of the day.

We have all heard that strengthening the core aids in relieving low back pain, but “core strength” is often misunderstood.  Simple crunches will work your superficial muscles (think six -pack muscle), that bends your spine forward, but unless this is coupled with the deep abdominal musculature your individual joints are not supported and you may be putting excess pressure on your lumbar spine.

When pain occurs your stabilizers are inhibited and muscles around the back and pelvis become imbalanced or dysfunctional, leading to increased pain and the likelihood of pain reoccurring. Current research shows that a return to neutral alignment of the spine and activating the deep core muscles designed to stabilize the individual vertebrae (Transversus abdominis (TA), Pelvic floor (PF) and multifidis) help to reduce back pain and return control and stability to the area (3).

Pilates helps you achieve this by promoting a return to a neutral spine position, activation and strengthening of PF and TA through all directions of spinal movement, and increasing body awareness.

Your homework for the week:

1. Pay special attention to stabilizing a neutral pelvis when instructed to in your class (eg. Mat class: One leg circle, Ab prep. Reformer: Feet in straps series).  Ask your instructor if you are not sure where neutral is! We want to teach the pelvis to stabilize in neutral as this is the most stable and shock-absorbing position for the spine.
2. Watch those “popping abdominals”: this is when the belly presses outwards making a bulge between the sternum and pubic bone.  When your abdominals have “popped” your rectus abdominis (six pack muscle) is working without the deep stabilizers, meaning the independent joints of the spine are not being stabilized.  Imagine wrapping on your corset and flatten those abdominals to work the deep core together with the global muscles!

 

Please remember these are general guidelines to prevent and relieve low back pain, but every person and spine is different and responds in different ways.  If you are experiencing niggles that don’t seem to go away or are unsure if you are using the right muscles, come and see us in the Pilates studio for an assessment and personalized studio workout.

Email me if you have any questions, enjoy your Pilates!

 

1. Brooks PM, Hart JAL. The Bone and Joint Decade: 2000-2010. Med J Aust 2000; 172: 307-308.
2. Nachemson A, Waddell G, Norlund A. Epidemiology of neck and back pain. In: Nachemson A, Jonsson E, editors. Neck and back pain: The scientific evidence of causes, diagnosis, and treatment. Philadelphia: Lippincott Williams & Wilkins, 2000: 165-188.
3. Richardson, C., Hodges, P., & Hides, J. 2004. Therapeutic Exercise for Lumbopelvic Stabilization (2nd ed.) Philadelphia: Churchill Livingstone

 

Key Words: Exercise Physiologist, Low Back Pain, Lower Back Pain, Back Pain Pilates, Pilates, Physiotherapist Fremantle, Pilates Physiotherapy