- by Fabienne Moser, Registered Physiotherapist; Associate, Sun City Physiotherapy
Since summer has finally
arrived, you may be spending regular time in the garden. And with gardening,
comes the effects of these activities on your lower back? Has that old back
strain flared up again? If so, it may be time to take the initiative to prevent
your back pain from getting worse.
The goal with rehabilitation
and prevention of lower back pain is to find the optimal balance between
movement and stability. The spine itself is relatively unstable and needs the
help of the muscular system to maintain its stability. Without the muscles that
control each intervertebral segment, the spine would be free to move around in
many different ways. However, that degree of freedom of movement would cause
all kinds of wear and tear on back structures such as discs, nerves, and
joints. One way in which the body helps maintain the stiffness of the spine is
by using the co-contraction of different core muscles. These muscles are your
body’s natural built-in back brace.
It is essential that these muscles not only work appropriately, but also
are strong enough to keep the spine stiff, especially with activities such as
lifting and shoveling.
The Transverse Abdominus or
“TA” is one muscle in particular that has been getting a lot of attention when
evaluating and treating lower back pain. This muscle makes up the deepest layer
of your core musculature and encircles the abdomen, just like a synthetic back
brace would. The “TA” tends to be weak in many people with a history of lower
back pain. It is therefore suggested you learn how to activate and strengthen
this muscle statically, as well as dynamically, in order for it to support your
spine.
One-way to learn how to do
this is to perform a “suck, squeeze, and squeeze” motion. The “suck” component
involves subtly drawing your belly button inwards towards your spine. This movement would be similar to what
one would do when walking into a cold lake, or trying to fit into a tight pair
of jeans. You then “squeeze” your gluts together as well as “squeeze” your
pelvic floor like you’re trying to stop yourself from going to the
bathroom. It is best to first
learn how to do this motion lying down. Try to hold it for a few seconds while
still remembering to breath. Once you learn to hold this contraction for
longer, transfer it into day-to-day activities like walking, gardening, and
working at a desk. As this muscle
gets stronger it will start to work together with the other, more superficial,
core muscles to stiffen the spine and prevent further back injury.
Your physiotherapist can
teach you more on this topic, and show you how to improve your core stability.
This is provided as general information only and is
not intended to be relied upon as medical advice. Fabienne
Moser is a registered Physiotherapist and associate at Sun City Physiotherapy
at the Downtown, St. Paul Street clinic. She can be contacted at Sun City Physiotherapy’s downtown, St. Paul
Street clinic by calling 250.861.8056 or via email at downtown@suncityphysiotherapy.com
