Descrizione
Is your lower back constantly flaring up no matter what you do? Doctor of Physical Therapy, Karena Wu (IG: https://www.instagram.com/activecarephysicaltherapy/) shows you four deep core stability exercises to wake up the muscles that protect your spine and put an end to chronic low back pain.
If your deep core muscles are not doing their job, your lower back takes all the strain. The transverse abdominis and multifidus muscles are your spine's deep stabilizers — and when they are weak or disengaged, the larger mover muscles overwork and your back pays the price. These four deep core exercises are designed to activate your transverse abdominis, stabilize your pelvis, and strengthen the deep spinal muscles that keep your back pain-free.
00:00 Introduction
01:21 Move 1: Abdominal Bracing
02:43 Life Hack 1: Hip Hinge
02:57 Move 2: Heel Slides
03:55 Move 3: Marching
04:40 Life Hack 2: Squat Not Bend
04:53 Move 4: Multifidus Lifts
06:22 Outro
Practice activating your deep core spine muscles daily, especially before workouts or long periods of sitting. A strong deep core means a more supported, less irritated back over time.
If neck pain and tension are also bothering you, check out our neck pain relief video linked here: https://youtu.be/hS95wcrVwko?si=vHhx2WBQdL1A5SuC
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Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.