Support that spine

The human spine is a marvel of evolutionary design and structural compromise. The complex task of balancing mobility, durability and protection in upright humans is no easy feat. One very interesting fact is that an upright spine, when removed of all its supporting musculature, will buckle at only 20lbs of load. Wow! That means our muscles, much like the thin wires supporting a tall radio tower, are the real source of stability. It comes as no surprise then that in an increasing sedentary society like our own, back pain affects roughly 80% of the population.

What can be done to improve our spinal stabliity? Well staying generally active is a great start, but by adding in some specific core muscle endurance exercises, we can support our spines even better. However, not all core exercises are created equal and so over the next few Sage Suggestions, I will be presenting some of the safest and most effective core strentheners in the research to date. Let's start with the basics, the abdominal brace.

Abdominal bracing is the foundation of stability. It involves coactivation of muscles in 360 degrees around the core. It is likened to the tension of the core muscles while being tickled, pushed or bearing down. Bracing requires only mild contraction (10%) to be effective, but it needs to be maintained throughout the breathing cycle. Practice it regularly and improve your stability in all that you do.