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TECHNIQUE TUESDAY🛠

Core-strengthening exercises can help reduce low back pain, increase mobility and improve spinal support in people with both acute and chronic pain.

Strengthen your core and stretch your lower back with these low impact exercises that can be incorporated into your daily routine.

  1. Abdominal Draw-In Maneuver

  2. Pelvic Lift with Pelvic Tilt

The purpose of the Abdominal Draw-In Maneuver, as well as abdominal bracing and similar techniques, is to activate your TVA, the most internal core and spinal stabilizers. This core strengthening technique is not only beneficial for those who experience back pain, but also for women post-pregnancy. It’s an excellent way for anyone to activate the core muscles in preparation for trunk, pelvic, and spinal movements in all planes.

The Pelvic Tilt is a small movement that engages and strengthens the abdominal muscles. It provides tension relief in the lower back and aids in relaxation. The Pelvic Lift is a more advanced movement that targets the glutes and hamstrings along with the abdominals.

As always, listen to your body and work within YOUR pain-free available range.

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