Low back pain is a common complaint for anyone who spend several hours a day sitting. Functional exercise is one effective remedy: building strength in the core abdominal muscles. The core abs include a girdle of muscle at the lowest part of your belly (transversus abdominis) and a long sheath of muscle that runs from below the collarbones to just above the pubis (rectus abdominus). Secondary muscles, obliques, run alongside the rectus. Very deep muscles, illiacus psoas, line the inner hip and stabilize the low back and pelvis. Body builders might spend a lot of time reducing their body fat to expose a rigid “six pack” of muscles along r.abdominis; however, working with Resistance Bands will create the kind of functional strength we all need to remain free of low back pain.Resistance Bands are thin, flat bands in varying difficulties of resistance that are often used in health clubs and physical therapy clinics. They can be purchased online.
Instructions
1. Begin by lying down flat and extending both legs straight towards the ceiling and wrapping a Resistance Band around both feet. The soles of the feet are on the band and facing the ceiling. Hold each end of the band in each hand so that your shoulders and the back of the head remain on the floor. Draw the front ribs in towards your waist and think of pinning your belly button to the back of your spine to engage the lower core abs.
2. Lower both legs to the floor slowly and with control, keeping your lower core abdominals engaged. When the heels are above the floor, hover for a moment before actively drawing the lower abs in to slowly lift the legs back to the starting position. Repeat 10 to 12 rounds slowly. Rest.
3. Proceed by lifting both legs to straight. Still grasping each end of the band in each hand, extend your arms straight by your sides like wings and make small fists, anchoring them into the floor. Point the tailbone down, maintaining your normal lumbar curve in the low back. Do not flatten your low back into the floor. Also maintain the normal cervical curve in your neck (not flattening the back of the neck into the floor).
4. Engage the core abs as you lower both legs to the right as far as you can as you turn your head to look to the left. Exhale and using the core abs, lift the legs together back to the center. Repeat to the second side. Repeat 10 to 12 more times. Rest.
5. Roll off to the right side and come up to sit. Set both feet flat together in front of you with the knees bent. Keep the band looped around both feet and hold each end in each hand. Lift the chest and draw the center of the sacrum forward (the low back). This will feel as if you are sitting in a low chair with a stiff back.
6. Keeping the sternum (chest) well lifted to not simply sink into the low back, slowly roll the spine down, one vertebrae at a time until your shoulders and the back of your head are on the floor. Exhale, engage the core abs to roll back up to sit.
7. Repeat 10 to 12 times with control. Rest. These 3 exercises actively work the rectus abdominis (lower belly muscles), rectus abdominis (front of the chest to low belly), the sides of your belly (obliques) and the deep illiacus psoas in the inner hips. By working all these muscles equally, you will develop a "hammock" of core abdominal muscles that stabilize the low back and pelvis and also help relieve low back pain.
