Did you know that lower back and pelvic pain is the most common reason people seek medical attention in the United States?  In fact, treatment of back and pelvic disorders accounts for 1% of the United States gross domestic product!

A recent study in the Journal of Orthopaedic and Sports Physical Therapy compared changes in muscle thickness of two abdominal muscle groups in healthy individuals and those with lumbopelvic pain.  The results revealed that individuals with lumbopelvic pain demonstrated a 20.9% reduction in ability to contract the deep abdominal muscles when compared with healthy individuals. In addition, the muscle thickness is reduced even at rest for individuals with pain.

The transverse abdominis is a deep abdominal muscle that acts as an internal corset to contain the abdominal organs and support the spine.  However, with multiple trunk muscles in the area, activating the transverse abdominis without compensating can be difficult.

You can utilize the breathing pattern to help you connect with your transverse abdominis muscle.  Begin in hands and knees position with a straight spine posture.  Inhale, allowing the abdomen to relax downwards.  As you exhale, draw the abdominal wall up towards the spine without moving the spine or hips.  It's harder than you think!

Now try activating the transverse abdominis during a classic abdominal strengthening exercise, the plank.*

Begin lying on your stomach, propped on your elbows

Depress your shoulder blades and push the elbows into the surface to lift the upper body a few inches

Turn your toes under and plant on the surface

As you exhale, draw in the abdominal muscles to stabilize the spine and lift the body off surface

Keep the chin tucked to neutral, maintain neutral spine and relax the gluteal muscles

Continue to breathe, drawing in the abdominal muscles with each exhale

Having trouble?  Your physical therapist can help you "find" and strengthen these muscles, enhancing the effectiveness of your fitness activities and reducing your risk for chronic lower back and pelvic pain.

Stephanie Penny, PT, DPT
Lakeshore Sports Physical Therapy, PC
2929 N. Southport Avenue
Chicago, IL 60657
(773) 665-9950

*These instructions are provided for educational purposes only and not intended to diagnose or treat any disease.  Check with your doctor before beginning any exercise program and immediately discontinue any exercise that creates pain.