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Core Activation – the key to resolving back pain

fundamental to the practice of drew yoga
is the concept of engaging core stability holding core stability while
practicing yoga protects your back and helps to prevent injuries during your
practice it is important to be able to identify and become familiar with how to
engage your core stability muscles the core stability group consists of three
sets of muscles transversus abdominus lumber multifidus and pelvic floor these
muscles work together to create a corset of strength when you’re moving they
engage without you knowing to provide you with stability in many people that
core stability muscles are not actively being used forcing other muscles to
stabilize you you can re-engage core stability by practicing certain
exercises your transverse abdominis muscle is located in the lower section
of your abdomen to locate transverse abdominus lie on your back knees bent
place fingertips on bony protrusions at front of hips move fingers one inch in
towards navel cough feel the tissue tense under your fingertips this is your
transverse abdominis muscle the pelvic floor is a muscular sling
that runs between the pubic bone and the coccyx it supports the bladder and bowel
it forms the base of the muscular corset that is core stability lumber multifidus
is located deep in your back close to the spine
you cannot contract it voluntarily but it is activated by contracting
transverse abdominus cause stability exercise one lie on your back knees bent
soles the feet flat on floor on an exhalation tense your pelvic floor
muscles gently drawing upwards draw your transverse abdominis muscle in towards
spine using only 10% effort hold for 10 seconds whilst breathing normally
release and relax repeat 10 times practice this every day to help
establish good cause stability if you suffer from back pain you should find
that your pain starts to reduce the more you practice this movement alongside a
daily drew yoga practice

13 thoughts on “Core Activation – the key to resolving back pain

  1. hi , ive suffered chronic low back pain for 2+ years and 1 year ago had a bad stir up ( disc protrusion L5/s1) impinging on s1 nerve root.

    I can feel that my entire deep core is very unstable which probably instigated the injury.

    When i place my fingers on my multifidus it appears my Left side is much more active and quicker to turn on then my right side.

    How do i build the right side multifidus and/or make it more efficient at turning on? I need to get rid of this back pain for good!

  2. Hey love your content! Is it possible to do these excercise without having my knees up I.e legs and back flat on the ground? And would it still be effective

  3. It is super illustrative and helpful in identifying what the core muscles are and where they are. 🙂 Thank you!
    A question for this is that: when contracting and lifting my pelvic floor, I have a feeling of a urinary leak. Such a feeling is a real hassle for me. Anything wrong? Any suggestion?

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