Get Straight to the Core of Back Pain:
Understanding
Abdominal Exercise
by Dawn K. Donovan, Registered Massage Therapist (RMT)
Over the past two decades we have all been training our abdominal muscles by
doing sit-ups and crunches. While doing the crunch, we are primarily training the Rectus Abdominis (the muscle that runs from
the pelvic bone to the chest bone) to contract through forward flexion. The question is — what have we actually been
doing for our abdominal and back muscles by doing these contracting exercises?
Strong abdominal muscles are vital to
support us in our daily living. It is critical to the health of our backs to strengthen all our core muscles (which each have a
specific movement) and not just our Rectus Abdominis.
When we look at the anatomy of the abdominal muscle we need to
be aware of many muscles. Each muscle has a different profile and function. It is important to understand the location and
function of each abdominal muscle to get a good understanding of how the muscle actually works. The core muscle groups are
the Transverse Abdominis, the internal and external Obliques, the Rectus Abdominis, the Erector Spinae, and the pelvic floor
muscles.
The Transverse Abdominis are the deepest fibres of the abdominal wall. The function of the transverse muscle
is to compress the abdominal contents acting as an abdominal girdle. The transverse muscle wraps all around our body and inserts
into our spinal column. It is located at or below the belly button.
The Internal and External Obliques are located on the sides of the core
area. When the Obliques are activated on only one side of the body, they operate to rotate the trunk and laterally flex the
body (bend to the side). When they contract on both sides concurrently, they aid in flexing the vertebral column and compressing
the abdominal wall.
The Rectus Abdominis is the most superficial
muscle group of the core area, and functions to flex the spine. The Rectus Abdominis works with all of the other core muscles
to stabilise the pelvis when walking.
The Erector Spinae muscles are the prime movers in back extension. They are not
abdominal muscles but are vital lower back muscles, which add greatly to trunk strength and stability.
The Pelvic floor
muscles do not have any connection or relation to the abdominal muscles but are crucial to having a strong back. When you
contract the pelvic floor muscles (by doing a Kegal exercise) at the same time as you contract your transverse muscles, it
produces a contraction in the Multifidis muscles, which are deep muscles that are on either side of all your vertebrae. These
muscles are directly responsible for stabilising your spine.
All of these core muscles are responsible in some way
to stabilise your spine while the rest of your body engages in movement. It is crucial to a strong and healthy back that you
train the core muscles in ways that they are used in life.
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| Stability Ball Exercises |
There are a number of exercises you can do in order to train the core muscles
to be better stabilisers. You just need some new ideas, and a basic understanding of your musculature.
The "Back in
Motion" Core Body Circuit Training Program at Massageworks and Wellness Centre is a therapist controlled environment, and
recommended as a safe and effective Core body strengthening program. All ages and fitness levels are capable.
Or you
can try a Core Conditioning class such as Pilates, Stability Ball and Assisted Stretch under the supervision of a personal
trainer or therapist. I guarantee that you will find core stabilisation exercises a more effective and beneficial way to rid
back pain, as well as loose inches.
Strong core, strong back, strong body.
Dawn K. Donovan is a Registered Massage
Therapist and owner of Massageworks and Wellness Centre Inc. behind the mall in Douglastown. She can be reached at 773-3358,
or at massageworks@nb.aibn.com.
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