The Core Continues … around to the Back

 Ever thought of doing back exercises to improve your core strength?

 

In the last post I talked at length about the anterior core muscles and the importance of targeting each layer when doing core strength. I defined the core as "a group of muscles that supports the axial skeleton and acts as the foundation off of which the extremities move." That said, we need to now direct our attention to the core muscles in the back.

 

Anatomy review - Just as with the anterior aspect of the spine and the abdominals, the posterior back muscles have layers as well. The outer layer consists of the erector spine or paraspinal muscles which extend from the neck down through the base of the spine and sacrum. Deep to that layer is the multifidus, the key muscle which stabilizes the spine during and prior to movement. (Sound familiar to last week's post on the abdominals?) The multifidus can become under worked, inefficient, and uncoordinated if not isolated in exercise. When this happens, the larger, outer layer muscles overpower it and cause translational forces in the spine resulting in pain with movement. However, the multifidus should create a deep contraction on each segment which unifies the entire spine into one supported column off of which the spine is able to bend forward/backward, side to side, and rotate when the paraspinals activate.

 

 

How do we train or retrain this muscle? Go back to very simple exercises that require less movement and more focus on the neuromuscular system's control. Lay on your stomach, face down. Focus on gently "lifting your tailbone as you pull your navel to your spine." This is a small movement which should feel like next to nothing. If possible, place your fingertips just to the sides of your spine and feels for a tightening down on the back muscles near midline. If you are lifting your head or working too hard, you will notice the larger side muscles start to kick in.

 

 

Once you have a good multifidus contraction, then work up to more challenging exercises such as the "superman" or alternating arm to leg lifts as seen below.

 

 

These exercises require focus and awareness but should never cause pain. If you feel back pain, stop and go back to square 1. Consult your local skilled Physical Therapist for more core strengthening exercises at www.rmsspt.com. Follow our blog rmsspt.blogspot.com for more helpful info …

 

Meredith Bremner, PT, DPT, cert DN

Doctor of Physical Therapy

Rocky Mountain Spine and Sport