How To Isolate The Transverse Abdominus for Back Pain Relief
In this clip, I’ll show you how to activate one of the MOST important muscles to address with regards to lower back pain. This muscle, called the transverse abdominus, is essentially a ‘corset’ for the spine. Dysfunction in this muscle is VERY common in individuals with back pain, and restoring its function is a key objective for reducing further episodes of pain.
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The Case Against Crunches For Back Pain Relief
Its a common belief that weakness in the abdominal muscles can cause lower back pain. I agree with this statement, however, the general recommendations for strengthening your abs when you have back pain are most likely to make you hurt more!
There are 4 muscles in the abdominal wall that are important here:
1. The Rectus Abdominus: This muscle is the “six pack” muscle. Its primary job is to flex the spine, meaning, to flatten the lower back. The best exercise for this muscle is a crunch.
2 and 3. The Internal and External Obliques: These 2 muscles work together in both rotating the spine, as well as side bending it. They also assist in posterior pelvic tilt, which, when both sides activate, will flatten the lower back.
4. The Transverse Abdominus: This muscle is the deepest muscle in the abdominal wall. Its job is to pull inward, protect the internal organs, assist in respiration, and stabilize the spine and sacroiliac joints.
Typically, the common recommendation to strengthen your abdominals when you have back pain is to do crunches, however, this movement does not produce the desired outcome when it come to pain relief. Instead, if you have attempted to do this when your back hurts, it usually makes you feel worse.
The most effective way to train the abdominal muscles lies in not using your abs in the “crunch” movement, but instead using them to create posterior pelvic tilt. This reversed muscle action involves the obliques to a much greater degree.
A video on this is coming up soon!
–Sam Visnic
To “Draw-in” Or To “Brace”….What is the answer?
The transverse abdominus (TVA for short) is the deepest layer of muscle in your abdominal wall. Its primary job is to act like a “corset” to the core region of your body.
Now, there has been a RAGING debate lately as to the validity of focusing on this muscle for the purpose of stabilizing the spine. Some say “Suck your abs in when you lift things”, while others say “Brace your abs as if performing a crunch when lifting things”. That’s not the exact argument, but for the purpose of this blog post, it’ll do!
So, what is a back pain sufferer to do??
I have always been a proponent of doing what works. I’ll use damn near any approach that is useful in some way, particularly when it comes to working with people in chronic pain. I’ve personally used both of these versions of abdominal stability, and can say for sure….
BOTH of them work.
However, they both work for DIFFERENT tasks. The larger “global” muscles, such as the obliques (love handle muscles), and rectus abdominus (six pack muscles) are normally used for larger tasks, such as big movements of your spine. It makes sense to use these muscles, and with more activation when you have back pain. However, you should NOT need to use them while performing tasks such as picking up your newspaper in the morning. If so, then you REALLY have issues in your lower back.
The problem with overuse of the “bracing” technique lies in the long term shortening and tightening of the superficial abdominal muscles. The rectus abdominus DEPRESS the sternum. For example, if you think about what the end of an ab crunch looks like, and imagine doing that in a standing position, you will see how most people stand.
A sunken chest, rounded shoulders, etc…
Too much tension in these abdominal muscles overtime leads to all issues that can be associated to excessive thoracic kyphosis (rounded mid-back), particularly if not countered by good strength in the mid-back muscles. Imbalances in the respiratory system are one of my major concerns.
–Sam Visnic
How to Instantly Strengthen Your Abs And Correct Pelvic Tilt
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"Having someone like Sam to refer my patients to who is as comprehensive, brilliant and caring as he is makes my job so much easier!! I feel assured that my patients are in good hands and are going to get the results they so desperately want. I highly recommend Sam to anyone who is looking to resolve their back pain easily and effectively!”
-Dr. Holly Lucille N.D., R.N. -
“I've used Sam on more than one occasion to help me with back pain issues. As a full time web designer I often spent too many hours sitting behind the pc which led to chronic back pain. I started working with Sam a few years ago and his knowledge and insight helped me to alleviate my back pain issues and even improve my posture. Whenever I start to have back pain issues I just re-implement the tools and techniques he showed to me and in no time my back pain goes away. He really is the back pain specialist!”
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“Sam is an excellent mind/body fitness coach & trainer. When it comes to eliminating complex back problems, Sam's your man. He is passionate about his work and dedicated to healing his clients. I highly recommend his services.”
-Michelle Armstrong
Author, "Manage Your Mind, Master Your Life" -
“In my experience it is rare to find a health practitioner who consistently cures the underlying issues, and successfully drives to total wellness. Sam has become our trusted family 'health support system' because he is one of those rare people. He has successfully helped my mother in law, sister, wife, daughter, and myself cure what western medicine has been unable to. We highly recommend Sam ... plus he's a cool guy !”
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HealthSource Chiropractic and Progressive Rehab