Activate Your Core to Protect Your Back

As we all know, it is a challenge to maintain the well-oiled machines that we call our bodies. Due to the daily grind of a busy DC lifestyle, it can be increasingly hard to find time to exercise. The current trend of "fit bits" and other technology are great to ensure that we avoid a sedentary lifestyle. However, unless we use the proper musculature to accomplish our "10,000 steps" for the day, we will always be fighting an uphill battle. A great example is the muscles that you are probably sitting on right now while reading this article.

Since we spend much of our day seated, most people under-utilize the muscles that are essential for core and hip stability. These muscles, known as "the Glutes" (Gluteus Maximus, Medius, and Minimus), primarily produce hip extension and create pelvic stability.

Extended periods of time in a seated position place the muscles on the front of your hips in a shortened position pulling the pelvis forward. This adaptation over time creates a mechanical disadvantage and functional weakness of the larger hip stabilizers in the back of the hips (the Glutes).

This decreased strength and control causes an inefficiency of the gluteal muscles when they extend the hips. So, without your trusty Glutes doing their job efficiently, your lower back muscles have to provide the hip extension that each of those 10,000 steps require. This can lead to overuse and fatigue of the lumbar muscles, and eventual degeneration in the hips and lumbar spine over time.  This biomechanical imbalance can cause the inevitable low back pain that we all fear.

The old saying "if you don't use it, you lose it" definitely applies with the posterior musculature of the hips. However, there are things YOU can do day to day to ensure that you maintain gluteal strength and motor control.  As with all exercises, if there is pain you should consult your physician or therapist before continuing.

Daily Gluteal Exercise Program

“Mindfulness of your movements and strict adherence to proper patterns is the best medicine for your ailments.”   What you can do! 

Preparatory Exercise 1: Locate Gluteus Maximus 

1. Stand up 

2. Place your fingers on your sit bones (Ischial tuberosity). Contract and hold for 20 seconds, then release. Do 10-15 repetitions per set. Repeat one set for every hour seated. 

Preparatory Exercise 2: Locate Adductor Group 

1. Sit on a chair 

2. Make a fist and place it between your knees. Squeeze your knees together and hold for 20 seconds, then release. Do 10-15 repetitions per set. Repeat one set for every hour seated.

Preparatory Exercise 3: Locate Hamstrings 

1. Sit on a chair 

2. Extend your legs out, both feet in front of the knees 

3. Dig your heels into floor 

4. Without moving your feet, pull the feet in the direction of the chair, thereby contracting your hamstrings. Hold for 20 seconds, then release. Do 10-15 repetitions per set. Repeat one set for every hour seated. 

Now apply your conscious activation of these muscles into this one do-it-all isometric exercise:

Isometric Exercise: Active Squat/Chair Pose 

1. Stand Up 

2. Bend knees slightly until standing in modified squat position. 

• Phase 1: Contract gluteus maximus while holding pose for 30 seconds. 
• Phase 2: Contract adductor muscles while holding pose for 30 seconds. 
• Phase 3: Contract hamstrings while holding pose for 30 seconds. 
• Phase 4: Contract gluteus maximus, adductor muscles, and hamstrings simultaneously while holding pose for 30 seconds.