Do you get catches of pain in the lower back?
Could be due to a few reasons…
1. Passive structure damage – a disc, and hence the joint, has become hypermobile.
A great video on Youtube on this topic from @backfitpro called “How Hypermobility Effects Your Life?”
2. Active system weakness in deep core muscles such as Multifidus.
3. Neurological corruption due to chronic pain.
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But what CAN we do?
A good start for many is to re-learn the basic skill of “bracing”
Using the obliques and core to generate stiffness when we need it to absorb and prevent uncontrolled forces on a painful spine.
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Brace Practice:
Trace your fingers about 6 inches out from your belly button on either side.
Use your fingertips to stab yourself.
Then brace to “fight the fingers”
Aim to keep the brace consistent for 3-4 relaxed breaths.
Learn to use it as a dial, rather than an “on/off” switch.
Then you can “dial up” to the appropriate level for the task at hand.
Need Help?
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