Abdominal Bracing may prevent Back PAIN

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Abdominal Bracing may not only treat Back pain but may also prevent it based on recent studies (1)


The key to abdominal bracing is the contract the abdominal muscles, the back muscles and pelvic floor and we spoke about it previously in our sports medicine and physical therapy blog. In fact, we do this all the time instinctively. For instance, imagine lying flat on your back and all of sudden, a heavy object falls from above like a bowling ball that is about to land on your stomach. What are you going to do? Other than move from that spot, you are likely going to INSTINCTIVELY brace your stomach. It is the same instinct to brace when you cough, laugh at a funny joke or when you brace your stomach/abdomen when someone tickles you there or tries to punch you in that area. Everyone has this bracing reflex!!!

 So focus on contracting your abdomen the way you brace your abs instinctively as I have spoken about but IN ADDITION, contract your back muscles AND contracting your pelvic muscles as if you were holding in your urine or fight the urge to go to the bathroom but YOU REALLY HAVE TO GO. Practice this bracing technique while lying down and hold it for 30 seconds or more while taking in short breaths. You can probably hold this abdominal brace for 2 straight minutes before you relax. Take a deep breath in and out....and then repeat the brace for another minute or two. In as little as 5 minutes a day, you can help prevent back pain from recurring. Of course, combine bracing with other core stabilizing exercises and work on your glute muscles to optimize your orthopedic health!!

 Reference:

 1) Hides, J et al. Long-Term Effects of Specific Stabilizing Exercises after First-Episode Low Back Pain. 2001 Spine; Vol 26. No 11. pp E 243-E248