Stabilization and Chiropractic

Stabilization and Chiropractic

The spinal stabilization muscles are a group of deep muscles that work together to provide support and stability to the spine. These muscles include the transversus abdominis, multifidus, and pelvic floor muscles.

Lower back pain is a common problem that can be caused by a variety of factors, including poor posture, weak core muscles, and injury or strain to the muscles and ligaments in the lower back. Strengthening the spinal stabilization muscles can help alleviate lower back pain by improving the overall stability of the spine and reducing the strain on the lower back muscles.

Here are some exercises that can help strengthen the spinal stabilization muscles:

1. Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and flatten your lower back against the floor by tilting your pelvis. Hold for 5-10 seconds, then release.
2. Bird dog: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg at the same time, keeping your back flat and stable. Hold for 5-10 seconds, then switch sides.
3. Plank: Start in a push-up position, but instead of lowering yourself to the ground, hold yourself in a straight line from your head to your heels. Keep your core muscles engaged and your back flat and stable.
4. Superman: Lie face down on the floor with your arms and legs extended. Lift your arms, chest, and legs off the ground at the same time, keeping your neck in a neutral position. Hold for 5-10 seconds, then release.

Remember to start with low reps and sets and gradually increase over time as you get stronger. It’s also important to consult with a chiropractor professional before starting any exercise program, especially if you have pre-existing  conditions or injuries.