3 - Hold Steady - Review

Goals Information Skills Drills Questions Review

 Session Review

What is spinal stabilization?

  • It's the body's ability to properly align, hold, and guide the spine.
  • It's the body's way of controlling the spinal joints as they move.

Why is spinal stabilization important?

  • This balanced alignment reduces day-to-day strains on the parts of the spine.
  • An unstable spine allows small shifts and movements in the spinal segment.
  • Spinal stabilization protects against small amounts of damage that could otherwise add up to create back pain and problems.

The body relies on at least four tissues for spine stability.

  • Ligaments protect the spine from unwanted movement.
  • Fascia, such as the TLF in the low back, provides a connecting point for important muscles. The TLF helps keep your back in the power position and augments the power generated in your low back muscles.
  • Muscles are the main dynamic stabilizers of the low back. Two key muscles are the lumbar multifidus and the transverse abdominal muscles.
  • Nerves send and receive information needed to keep your spine stable. Back pain can interrupt normal nerve function, leading to impaired position sense and muscle activity.

Two core muscles work together to create spine stability.

  • The transverse abdominal (TA) muscles circle the waist like a girdle.
  • The TA works on a "feed forward loop," giving it a split-second advantage to establish spinal stability before you actually move, lift, or do other motions.
  • The multifidus muscles cross each spinal segment, making them some of the best muscles to stabilize the spine.
  • The TA and multifidus muscles work together to prevent shifting between the spinal segments and to guide and control the spine as you move.
  • They coordinate their actions to grip and hold the spine.

Core stabilization exercises help you recover.

  • They can help by improving pain control and by giving you more mobility and function.
  • They help protect the parts of the spine and lower the chance of future back pain and problems.

Flexible back braces have benefits and drawbacks.

  • Benefits
    • They may help with pain control early in a course of back pain.
    • They bind the back and abdomen and help to protect against unwanted motion.
    • They can give a reminder of good alignment and posture.
    • They add some support when doing challenging activities such as raking or hiking.
  • Drawbacks
    • They can cause the muscles of the back and abdomen to atrophy (shrink).
    • They may give a false sense of security, setting the wearer up for additional injury.

Goals Information Skills Drills Questions Review

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