Core Stability Exercises For Lower Back Pain

As a Physiotherapist and a Pilates teacher I have knowledge in the use of a gym ball or sometimes it is called a Swiss ball for exercising the deep core stability muscles, specifically to control lower back pain. The ball is ideal for exercising the lower back because it is unstable itself and just by sitting on it a person can train their deep core muscles.

The deep core muscles run around the belly. The function of the Transverse Abdominal Muscle is to flatten the tummy, reduce the waist circumference, but most importantly this muscle stabilises the lower spinal joints. This is a postural muscle and it functions as a stabilising muscle and it is inhibited with pain. This means if it is weak a person will have a pot tummy and most likely lower back pain. Many women also have urinary incontinence as well. The training of the core stability muscle is difficult if the person suffers lower back pain. A Physiotherapist will treat the pain before giving strengthening exercises. By treating the lower back pain on its own and then adding in core stability exercise the chances of a good recovery from an injury to the lower back is very good.

It is important to know how weak or strong the deep core muscles are prior to starting an exercise program. It is also important to train Pure Pilates before starting to strengthen to deep core muscles. If the base strength is not assessed then the starting point may well be too difficult and the person will not achieve good core contractions.

How to Test Core Strength

Lay on your back on the floor with knees bents and feet flat on the floor. Put your hands on your hips bones and slowly lift one leg, only, off the floor.

Your hip bone and your pelvis should not move at all. If it does then you core strength is lacking and needs training. Training the core needs to be taught properly by a Physiotherapist. Once a person has knowledge in the function and use of the core stability muscle they can exercise in any way to the max.

I train deep core stability muscles from nothing to full strength using the concept of Pure Pilates. For men the emphasis is on stability to gain strength in the long rectus muscle. This will give a man a good strong stable lower back and in conjunction with appropriate stretching a good pain free flexible lower back. For women the emphasis is on the very lower abdominal muscle group and the pelvic floor muscles.

I strongly recommend learning how to train the core stability muscles and how to use them in a functional way. It is important to learn the initial core training program and not just start exercising thinking you are training your core muscles.

For more information on my deep core stability training program have a look at my website