Core Stabilization Program
Back pain is the second leading cause for a visit to the physician’s office. Often you can learn to manage your own symptoms with the use of a home exercise program that targets the “core” muscles. The core is made up of four components that work together to provide stability for your spine and protect your back. The four components are the deepest abdominal muscle, called the transverse abdominus; the deepest back muscles, called the multifidi; the muscles in the floor of your pelvis; and the diaphragm.
The exercises below will help you use each of these components to support your spine, in an effort to alleviate your pain. Be patient and make sure to perform these exercises daily to get the highest benefit.
1. Engaging the Transverse Abdominus
Lie on your back and bend your knees. Place your hand gently on the inside edge of your hip bone (like you are placing your hand in the pocket of your jeans). Take a deep breath, allowing the belly to rise as you take in the air. Do not let your shoulders rise up toward your ears. Slowly exhale and imagine you are drawing your belly button down through you to contact the surface you are lying on.
You should feel a small amount of tension develop underneath your fingertips. This is the transverse abdominus muscle firing. If you feel too much tension, as if your fingertips are being pushed up, this is incorrect. Try again and feel for a drawing inward of the fingertips. Once you feel the correct contraction, challenge yourself to hold it for 10 seconds while still taking normal shallow breaths.
2. Tummy Tightening with Marching
Perform exercise 1. While maintaining the abdominal contraction, slowly march the right leg up and down approximately 1 to 2 inches off the surface. Repeat with the left leg. Repeat the whole activity 10 times.
3. Tummy Tightening with Heel Slide
Perform exercise 1. While maintaining the abdominal contraction, slowly slide the right foot forward 1 to 2 inches and return to the starting position. Repeat with the left leg. Repeat the whole activity 10 times.
4. Pelvic Tilt
Start in the same position as exercise 1. Slowly roll the pelvis up toward the ceiling while flattening your back to the surface you are lying on. Hold this position for 10 seconds. Repeat 10 times.
5. Small Bridge
Start in the same position as exercise 1. Feel where your ribcage ends; your ribcage will need to maintain contact with the surface throughout the entire exercise. Start by performing the pelvic tilt from exercise 4, then continue by elevating the buttocks up off the surface as far as you can before the ribcage would come off the surface. Your buttocks should be no more than 3 to 5 inches from the surface. Hold this position for 10 seconds. Repeat 10 times.
6. Opposite Arm and Leg Superman Lifts
Lie on your stomach with your forehead supported on a towel roll to keep the nose elevated from the surface for breathing. Bring arms up overhead. Slowly lift the right arm and left leg toward the ceiling, lifting only approximately 1 to 2 inches. Hold 10 seconds and return to the starting position. Repeat with the left arm and right leg. Repeat 10 times.
Recommended Use
Ask your physical therapist how many times per day and how many days per week you should perform this program.