by S. Alexander

Created on: July 27, 2009   Last Updated: July 29, 2009

Many people are unaware that certain motor control exercises can help with lower back pain. This is because the term "motor control" is often confused with simple eye hand coordination - something most of us learn in early childhood. However, there are many physical coordination skills we learn later in life. These might include learning to drive or playing a musical instrument. Sometimes, basic muscle movements must be relearned in physical therapy after an accident or stroke.

Often, we simply lose control of our core muscles over time due to poor posture. This problem is especially common among office workers who spend a significant amount of time sitting down. Lower back exercises can be especially helpful for this demographic. Specific stabilization exercises that target the transversus abdominis and multifidus muscles are often recommended by physical therapists and chiropractors. This beginner exercise is designed to help relieve lower back pain by teaching you to stabilize and control the muscles that support your spine.

You Will Need:

- Uncluttered floor space at least 7 feet by 4 feet

- Padded mat or thick blanket

Step-by-Step Instructions

Spread the mat out on the clear floor space. Lie down face up on the mat with your knees bent. The back of your head, your shoulders, hips, and the soles of your feet should be touching the floor.

Imagine two points on your lower abdomen. Point A is your belly button. Point B is your pubic bone (just above where your thighs meet). Gently tilt your pelvis so that point A rocks toward the ceiling and point B rocks toward the floor. Reverse the movement so that your pelvis ends up tilted in the opposite direction.

Repeat this move slowly 8 to 12 times. You will feel a specific position during the tilting movement where your lower back is most comfortable. This will be your neutral position. Hold your back still in this position for the next step in the exercise.

Isolate and contract your lower abdominal muscles. Do this by pulling your belly button in toward your spine. If you can, also pull the lower abdominal muscles up toward your rib cage.

Hold this position for 5 seconds, then release. Repeat this abdominal contraction 12 to 20 times depending on your comfort level. Remember to breathe during this exercise.

Try this exercise standing up. Simply hold your spine upright in the neutral position that feels most comfortable for you. Contract and release your abdominal muscles. Stay aware of your posture throughout the day and do this exercise whenever you find yourself slumping.

Tip: According to a 2008 study by the George Institute for International Health, motor control exercises are most helpful when used in conjunction with other therapies and pain treatments.

Warning: Only perform this type of specific stabilization exercise under the supervision of a physical therapist or qualified chiropractor. Your health practitioner will need to verify that you are doing the exercise correctly before you try it at home.

Additional Resources

Chiropractic Overview of the Benefits of Lumbar Stabilization Exercise

Additional Lower Back Exercises

Specific Stabilization Exercises Including Diagrams

George Institute for International Health Study Abstract

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