Obtaining a strong core for better posture, a stronger lower back, reduced lower back pain, and the prevention of back injuries does not have to be difficult or require any equipment. This one simple exercise can be as effective as any other in developing a strong core.

LOWER BACK CORE STABILITY EXERCISE

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The transversus abdominus (Ta) and lumbar multifidus (Lm) muscles of the abdomen and low back respectively, are vital to core stability. The Ta muscle helps to compress the ribs and abdomen in order to stabilize the pelvis and core of the body. It is the third, deeper muscle layer of the abdomen and is oriented around your waist like a belt. The Lm muscles help to individually stabilize each level of the spine (vertebrae) as they are stacked one on top of the other. When you contract the Ta muscle, the Lm muscles become active and co-contract. Together they provide stability for the spine, pelvis, and abdomen to give the body strong and effective posture. Thus, these muscles act as a natural supportive belt; however, lack of exercise or injury can weaken them causing core instability and low back pain.

With a little guidance, it is convenient and easy to perform an abdominal hollowing exercise to regain control of your personal lumbar support system.

Start by lying on your back with your knees bent and feet flat on the ground. Keep a small curve in your low back with a gap between you and the floor. This is the neutral lumbar position that is important in both sitting and standing postures.

Next, take in a deep breath and relax your stomach muscles. Breathe out and, as you do, draw your lower abdomen down towards the floor trying to force your belly button towards your spine as far as you comfortably can. Try to make your abdomen not touch the waistband of your pants.

Then, hold the contraction for 10 seconds, being sure to breathe in and out, as you hold the tension in your lower abdomen. Remember, you don’t want to take your breath in by expanding your rib cage or drawing your ribs upward. You want to force the abdomen back away from your waistband without holding your breathe.

Repeat 6-10 times, 3-4 sessions per week. After 3 weeks, you can increase the holding time by 10 seconds per week for the next 5-6 weeks until you are able to perform the exercise for 1 minute at a time. The goal is to improve endurance rather than pure strength in these muscles. If you miss a week of doing the exercise, just redo the previous week’s level and continue to work towards the 1 minute holding time. Then maintain with 2-5 sessions per week after that.

Note: it will take practice to get the most out of this technique. The following tips will help ensure you are doing the exercise correctly.

  • Don’t let your entire stomach tense up or your upper abdominals to bulge outwards.
  • Do not hold your breath, as you need to be able to breathe normally.
  • Do not curl the abdomen like a sit up as this activates the large rectus abdominis (i.e. six-pack) that lies overtop of the Ta muscle.
  • Try not to tilt your pelvis or flatten your low back, as you will lose the neutral position you are trying to stabilize.

Once you have mastered abdominal hollowing lying on your back, practice in a four-point kneeling (hands and knees) position, sitting, and standing. They can be done anywhere and anytime without anyone noticing. In each position, be sure your lumbar spine is neutral before you perform the hollowing movement which again is a slight curve to the lower back.