What are the best exercises to stabilize my lumbar spine?

There are 6 main stabilizers of the lumbar spine.

-The transversus abdominus wraps around the torso like a corset to protect our internal organs.

-The multifidus is a triangular muscle that attaches to each segment of the spine from the lower lumbar levels up until the second vertebrae.

-Quadratus lumborum is a flat muscle that runs along the back of the abdominal wall.

-The internal and external obliques attach from the pelvis to the bottom portion of the ribs and is responsible for side bending and rotation of the spine.

-The top and bottom of our “stabilizing box” are the diaphragm and pelvic floor. These muscles work together to provide neuromuscular control (the unconscious response of a muscle) with functional activity to provide stability.

The following QR code provides the exercises that research has shown to best activate each of the above muscles (diaphragm and pelvic floor will be covered specifically in our next newsletter). These exercises can be modified and progressed based on the patient’s activity level, comorbidity restrictions, and past or current injuries.

-Alex Huntington, DPT