In the last article we discussed the important role that correct posture via the neutral spine position plays in building the foundation of a strong and functional core. The previous articles can be found further down the blog page.
In this article I am going to discuss:
- The function of the deep stabilising muscles of the spine.
- What happens if they are weak?
- How to begin to train the deep stabilising muscle of the spine.
Now that you are aware of neutral spine positioning and have begun to adopt this posture it is important to begin to strengthen the muscles designed to hold the neutral spine position whilst the limbs are moving.
What are the deep spinal stabilisers and what is their function?
The first set of muscles that must be trained are known as the deep spinal stabilisers. This group of muscles is located between each vertebrae within the spine and are responsible in part for controlling the movement and position of the individual vertebrae. The main muscle in this group is called the Multifiduss muscle. The Multifidus muscle has been found to become weak very quickly in patients who suffer lower back pain. It is also entirely possible to be fit and active with strong muscles such as abdominals and still have weak Multifidus muscles, which predisposes to lower back pain.
If the deep stabilising muscle of the spine are weak then the ability of the muscles to hold each vertebrae in its neutral position becomes limited. This is often the case in sudden onset lower back pain when the back appears to seize.
How does this relate to you? Often a patient reports being perfectly fine, or doing a hard day’s work with no problems and then they bend to put their socks on or pick up a letter and their back gives way and seizes. This then often reoccurs periodically over a prolonged period of time. If this sounds familiar then you could have an underlying stability issue within the spine which would benefit great from core rehabilitation to prevent reoccurance of lower back pain!
The suddenness of the back pain is often due to the Multifidus muscle finally tiring, the same as any other muscle which is exercised. The seizing felt in the back is due to cramping of the large core muscles including the Abdominals, QL and Erector Spinae. This cramping occurs because the large muscles over compensate to hold the spine steady due to weakness of the Multifidius.
Exercises for the deep spinal stabilisers:
For some people, the exercises may be very easy whilst for others they can be very difficult. If you find the exercises easy, check your form. If your form is good then keep checking the blog for the next set of exercises. If you find these exercises difficult then continue to work hard at them!
1. The Dead Bug
The dead bug exercise helps to build on our concept of core stability as described in the first article. This exercise teaches us to hold the core in a stable neutral position whilst beginning to move the limbs. By focusing on pulling the belly button towards the spine, helping to flatten the back into the floor, we begin to activate the Multifidus and its associated muscles.
2. Stability Ball Reach Backs With Arm Lift.
This exercise works on the same principle as the dead bug however involves movement of the arms rather than the legs and also places us in a less supported crawl (quadruped) position. Really focus on holding the neutral spine and pushing back into the ball. If no ball is available this exercise is still very effective, focus on a neutral spine and pulling the belly button towards the spine.
Future Articles:
In the next article I am going to discuss the importance of the buttock (Gluteal) muscles in core stability and the best exercises to train them!
If you have any questions about this article or would like individual advice I would be more than happy to help.
Andrew Smy (Chiropractor)