Trunk Stability And Prevention Of Lower Back Pain

Trunk stability is the correct recruitment and coordination of many different muscles to establish ideal neutral alignment of the spine, pelvis and shoulder girdle. The neutral alignment of the spine and pelvis means that the ideal curves of the spine are preserved i.e. in standing position, the head should be centred over the trunk, the shoulders should be down and back, but relaxed, with the chest raised and abdomen flat. The stability of the spine is provided through recruitment of the stabilising muscles, which are designed to work at a low load for long periods of time to keep the body structure aligned and well balanced.  

Exercises to practice at home

Finding the Neutral Spine Position – an exercise of conscious awareness to reprogram your brain’s perception of ‘normal’.

     

Lie on your back with your knees bent, feet hip width apart and arms by your side. You should focus on each section of your body and form a picture in your head of the ideal, neutral spine.   

Finding the Neutral Neck Position

Begin by poking your neck to the ceiling, then drawing the neck down so that you create a double chin. The neutral neck position is in between these two extremes.

Finding the Neutral Shoulder position

Shrug your shoulders towards your ears, and then push them in the direction of your toes. The neutral shoulder position is in between these two extremes.

Finding the Neutral pelvis position

Tilt your pelvis up towards the ceiling and then flatten your pelvis into the floor. We are aiming for a neutral position between these two extremes.  There should remain a small natural arch in your back.

Overhead arms

Lie in the neutral position with the stabilising muscles activated.  Raise your arms above your head and then lower them behind your head.  Work through a controllable range so that you do not arch your upper or lower back further from the floor, or raise your shoulders towards your ears.  Repeat 10  times.

Hundreds

Lie in the neutral position with your stabilising muscles activated. Extend arms alongside your body slightly above the floor, palms down, and wrists straight. Breathing normally beat your arms up and down no more than 10cm off the floor. Be aware of any unnecessary tension in your neck and your shoulder blades should stay down.

Leg Lifts

Lie in the neutral position with your stabilising muscles activated. While maintaining this position (no tilt or rotation), gently lift one foot off the ground and simultaneously breathe in. Hold for 3-6 seconds – lower leg – release stabilising muscles.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.