A widespread musculoskeletal disorder in the US is Low Back Pain (LBP). Low back pain can be costly for many adults over 45 if their pain immobilizes them from working. Fortunately, low back pain can be treated with a physical therapy exercise program that focuses on stabilizing specific muscles that attach to the vertebral column and support by stabilizing and controlling low back postures. Exercises that include strengthening and stretching the following muscles may help nonspecific chronic LBP.
There are four muscles that attach to your vertebral column:
1) Multifidus muscle
Exercise: Bird Dog
1) Multifidus muscle
Exercise: Bird Dog
- Raise your left arm and reach forward until it is in line with your torso. At the same time, extend the right leg backwards until it is in line with your torso as well.
- Hold the position for 1 second before bringing the arm and leg down and repeating with the opposite arm and leg (right arm and left leg).
- Start on your hands and knees and keep the back straight.
2) Internal oblique muscles
Exercise: Side Plank
Exercise: Side Plank
- Lay on right side with body straight and legs on top of each other
- Put your right elbow under your shoulder so that your torso is off the ground
- Lift your hips and knee off the ground, while keeping the core tight
- Try to hold for 30 seconds and then repeat on other side
3) Transversus abdominis muscle
Exercise: Deadbugs
Exercise: Deadbugs
- Start by lying on your back with your arms extended up towards the ceiling.
- Tighten your abs and press your lower back into the mat. Raise your knees to a 90 degree angle.
- Take a deep breath in. Exhale as you slowly extend your leg and the opposite arm towards the floor. Don’t let your lower back arch by keeping the ab muscles tight.
- Slowly bring the arm and leg back to start position. Repeat by alternating arms and legs.
4) Quadratus lumborum muscle
Stretch: Double Knee to Chest
Stretch: Double Knee to Chest
- Start by lying on your back with your knees bent and feet flat on mat.
- Gently raise one bent knee up enough so you can grasp your lower leg with your hand. Keeping the ab muscles tight, slowly raise the other leg up and place your hand behind the knee.
- Now gently pull your bent knees toward your trunk with your hands and hold for a 30 seconds.
Article: Haladay, D. E., Miller, S. J., Challis, J., & Denegar, C. R. (2013). Quality of Systematic Reviews on Specific Spinal Stabilization Exercise for Chronic Low Back Pain. Journal of Orthopaedic Sports and Physical Therapy, 43(4), 242-250.
DISCLAIMER: This content is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any physical condition. Please consult with your physical therapist or healthcare professional before using any of the following content to deem appropriate for your needs.