Q & A for Spinal Stability

What provides spinal stability? Three factors contribute to spinal stability: passive structures (bones, ligaments, disc), active structures (muscles) and neural control. These three factors form an interdependent triangle. Without one side, the triangle is incomplete and the spine is unstable. For example, Dr. Panjabi from Yale University found that the spine devoid of all musculature could not carry loads above 4.4 pounds. You can manipulate all the passive structures you want; but without the active muscles to support your bones, you have pain.

Which muscles are key stabilizers? First, you need to know there are two muscle "systems" in the spine. The global muscle system consists of the large, torque producing muscles like the rectus abdominis (the "six pack" found on some people). The local muscle system consists of muscles that directly attach to the vertebrae like the multifidus muscles. The evidence is growing in the medical literature that the local muscle system provides the greatest stability to the spine or "core stability".

How do you exercise these deep core muscles? Two words, awareness and precision, describe your goal for this type of exercise. By virtue of having back pain, you have poor neural control of your muscle system. You need to re-learn patterns of movements with repetition and increased body awareness. Because tools like the Swiss ball are unstable, they challenge conscious awareness, provide sensory motor challenges, and enhance balance reactions, muscle reeducation, and motor planning. By being able to have an accurate and sustained contraction of your stabilizing muscles, you too can control your pain.

How did you develop instability? You have heard of the saying, " the straw that broke the camels back". Well that is what happens, more is different. The more stressors that are placed on your back, the more likely that picking up a piece of paper will tip you towards having a spine injury. So, my question to you is …. How can you control your pain?

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Health and Fitness by drlasich