Strengthen Your Core So Your Back's Not Sore - Abdominal Bracing

Most people who suffer from mechanical low back pain (either acute or chronic, take your pick) often think that their problems arise from lack of exercise, or as they put it it, "not being in good shape", and poor posture and biomechanics. And, usually, they're not wrong.

When it comes to mechanical low back pain (mechanical = no underlying pathological/insidious onset of the pain), you need to look further than just the low back...and towards your core.

What exactly is your core? I'm so glad you asked! The core is comprised of low back, abdominal and hip muscles, and performs a crucial function when it comes to...essentially all movement involving our arms and legs. Sounds important, right? Our core provides a strong, stable base of support when we move our extremities. Walking? Yes. Bending down to pick up your toddler? Also yes. Crushing a 3-2 pitch over the centre field wall in the bottom of the 7th to win the game for your Sunday night softball team? Absolutely.

Canada's very own Dr. Stuart McGill, a world-renown biomechanist and low back expert, provides a very clear way to understand the importance of the core as it relates to the spine (and low back pain). He compares the spine to a communication tower, and the supporting guy wires that keep it upright represent the core muscles. Without these guy wires, the tower would be unable to remain upright and perform it's function. As with us, our core allows our low back to perform its job.

Despite its importance, strengthening the core isn't as difficult as you may think. In fact, there are some quick (and easy!) exercises that you can perform daily to work on your core strength, and in doing so, help prevent future (or current) bouts of low back pain.

Today I'm introducing abdominal bracing. This exercise is important not only on its own, but is a vital component in other core exercises, helping to improve their effectiveness in targeting core muscles. Performing this exercise set daily is a good start. Once you've become proficient at it, additional exercises targeting the core can be added. I'll expand on these over the coming weeks!