training core & preventing LBP

Question 1

what is the anatomical core?

Answer 1

• axial skeleton and all soft tissues that originate from it, regardless of soft tissue termination on the axial or appendicular skeleton

Question 2

Name the 4 core muscles anteriorly and laterally, and their function?

Answer 2

1. transverse abdominis
   - compress the core
2. internal & external abdominal oblique
   - spinal rotation
   - contralateral rotation
3. rectus abdominis
   - spinal flexion

Question 3

name the posterior core muscles?

Answer 3

• semispinalis thoracis
• multifidus
• quadratus lumborum
• iliocostalis thoracis
• longissimus thoracis
• spinalis thoracis
• iliocostalis lumborum

Question 4

what is the function of multifidus (M), qaudratus lumborum (QL), erector spinae muscles (ESM)

Answer 4

M
- stabilize
QL
- lateral flexion
ESM
- postural endurance
- lumbar extension

Question 5

what is the function of the core?

Answer 5

• this is to transfer force and power that comes from the legs. also to stabilize the spine.
• supports internal organs and keeps us up right

Question 6

someone with what, would experience lower back pain?

Answer 6

• sedentary lifestyle
• excess abdominal weight
• asymmetries
• limited hip mobility
• weak or tight psoas or hamstring muscles

Question 7

1. what is spine hygiene?
2. how can you address spine hygiene?

Answer 7

1. these are exercises that include core endurance and core strength.
2. teach to hip hinge
   - brace core during ADL
   - limited rapid activities that are repetitive, weighted/ end range flexion, or rotation of the spine

Question 8

what is
1. thoracic breathing pattern
2. abdominal breathing pattern
3. diaphragmatic breathing pattern.

Answer 8

1. shoulder elevation, superior rib cage migration
2. shoulder elevation, superior rib cage migration, anterior-posterior abdominal expansion
3. anterior chest expansion, anterior abdominal expansion