Check out the latest article written by Diego Core.
Why a six pack is no defence against lower back pain
I have been prescribing corrective exercise for a wide range of musculoskeletal dysfunctions for more than 10 years. In that time, I have noticed that most of my general clients and even a few professional athletes have faulty lower abdominal function associated with poor pelvic stability. If not addressed, this could lead to a diverse range of injuries and/or diminishing performance. The most common problems are lower back pain, sacro-iliac joint pain and hamstring pulls and tears.
It’s important to understand that although the lower abdominal muscles are part of the rectus abdominals ( six pack), they are innervated by a different set of nerves (ilioinguinal and iliohypogastric nerves). This enables the lower abs to function either separately or in conjunction with the other abdominal muscle groups. The problem is, this also means traditional ab exercises may create faulty activation of the lower abs along with compensatory patterns in the upper abs and hip flexors.
An easy test can be done to detect the lower abs’ ability to function optimally.
The LA (lower abdominal) coordination test is done on the ground, but bear in mind that to have outstanding lower abs stability you must integrate them into movement patterns on the feet.
The test: Lie down on ground with hips and knees at 90 degrees.
Place both hands underneath your lower back , tilt your pelvis posteriorly,creating pressure on top of your hands, then draw your belly button towards your spine.
The test requires that you lower your legs to ground until the moment your feet touch the ground, keeping the back pressing in to the hands (you must maintain the 90 degree angle at the hips and knees).
Results:
Good LA function: Lower back remains pressing strong in to the hand during the entire movement and belly button stays in at all times.
Poor LA function: Lower back cannot keep strong contact with hands during the entire movement and belly button pops out.
You may find out that even though a beautiful six pack abs have aesthetic value in our modern society but it doesn’t mean they are either stable or strong when exposed to specific exercises.
Stay tuned, as in the next edition I will describe some specific strength exercises to bring your lower abs to optimal performance.
Diego Core
Corrective Exercise Specialist and Strength and Conditioning Coach
Founder, The Field – Training Lifestyle Centre
www.diegocore.com
info@diegocore.com