Weak “Core?” Low Back Problems? It’s Your Transverse Abdominis! Do This! | Dr Wil & Dr K
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- Опубликовано: 5 авг 2024
- Many folks are training their “Core” muscles with traditional abdominal exercises. Yet, their back continues to get injured. Add this technique to fix your “Core.”
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Do you activate TVA while doing ab workouts?
I guess another question, maybe a better one. Is there any exercise or movement you don’t want to activate the TVA prior to?
I have a hernia on my left side, should I forget about stomach excercise?
If was only about The TVa, it would be the answer, it's more complicated than that. But you're the expert not me, your core starts at the pubic bone ends at the corpus callosum.
And this is why I love the internet. Good people helping other people.
THIS WAS IT!!! This was the missing piece!!! Ive been working out for the past 3 years off and on. In the past I've been discouraged and stopped due to muscle imbalances and lower back pain. I knew it had to do with my core but no matter how much I trained the pain would randomly come back. I can feel the difference immediately after performing these excersies! I can finally feel my glutes when I walk as well. Thank you SO MUCH!!!! This information changed my life forever
Had to come back to add that I just sneezed a few mintues ago but before I did I activated my transverse abdominis, NO BACK PAIN THIS TIME GANG LOLLLLL!!!
Must have felt so amazing to finally sneeze without pain. I'm very happy for you that you're feeling better.
Same happy 2023 conquer your goals
@@ChubsPuffs 😲
Placebo effect maybe???
4:02 for anyone who doesn’t want to wait.
omg thank you, was getting so annoyed with him rambling the same thing over and over lol
Ugh thank you!
patience my friends, it is a choice…………not a gift! 😂 (insert wise man voice here)
I appreciate your helping us cut to the chase. I plan to go back and listen to the whole thing, but right now I want the gist. He gives wonderful explanations if you have the time.
Lol i get it, but some people are just ungrateful of this great free information
I discovered the importance of engaging my abdominal muscles when my back problem first arose. I diligently practiced it for a few days, but eventually, it slipped from my mind until the back pain resurfaced. I attempted various stretching exercises for the psoas, hamstrings, calves, and more, as well as core training, yet the fatigue in my back persisted. It was then that I came across your video, in which you passionately explained the significance of the "drawing in maneuver." To my astonishment, once I started incorporating this technique, I found myself capable of completing my tasks. Your enthusiasm is contagious, and your message made a profound impact on me. Thank you, Doctor.
This explain why i´ve been having knee, foot and hip problems all my life!!!! As well fatigue , stiffness and imbalance... dear god how much easier and how the quality of life gets when your spine and coure is activated! Movement is everything!
🎯 Key Takeaways for quick navigation:
00:00 🏋️ Core stability is essential for preventing back problems, but many struggle with activating their core muscles effectively.
01:15 🍎 The core encompasses more than just the abdomen; it extends from the head through the spine to the tailbone.
03:01 💡 The Transverse Abdominis (TVA) is the innermost layer of the abdominal wall and acts as a natural weight belt for spinal stability.
03:38 👉 Activating the TVA is crucial for stabilizing the low back and preventing injuries during various activities.
05:17 🐢 The "drawing in" maneuver helps activate the TVA; it involves pulling the belly button in towards the spine to engage the muscle.
08:46 🔄 Consistent practice of drawing in will lead to an automatic response, protecting the spine during exercises and daily movements.
09:27 ⚠️ Many people experience back injuries because they focus solely on traditional abdominal exercises and neglect activating the TVA.
Made with HARPA AIni
Great job.
love
AI did this??
Years ago in boxing training we always talked about this as “engaging your core”. This is great info and a helpful reminder for folks who have anterior pelvic tilt! Engage your core and your pelvis naturally pulls in the proper direction.
I know this video is 4 years old, but another important thing that many people don't consider is that when you do the "drawing in" maneuver, (which is interestingly one of the steps of the Vasalva maneuver) you also can and should actively engage your pelvic floor muscles, (your pee and poop start and stop muscles, lol, since i also had to look up what the pelvic floor muscles were) because this plus your diaphragm are the bottom and top of the core musculature, which, along with your fascia, creates a solid "barrel" or framework inside of you that your other muscles can pull upon with more strength and stability. When I flex my entire core and walk around, I can literally feel my arms and legs getting stronger and easier to move,and when I relax my core. And if you do it right, you can continue to breathe normally even with your diaphragm actively engaged because it IS designed to be actively engaged when breathing.
How long do you do this for? Wondering if you could this in sets and for how long?
How can you do all this and breathe and excercise all at same time, any advice
great tip thanks
This is why i have trouble pooping. 🤫
That's exactly what I needed to hear, our core does start at the top of the head. Thank you.
This seems to be doing the same thing as laying on my back, knees bent, and pushing your low back into the floor and holding. That was an exercise given to me by a chiropractor years ago. Time to get doing this again.
No it isn't. You are describing lumbar flexion. The TVA produces no movement, because it's a stabiliser. Flattening your lumbar spine into the floor is a very different prescription.
Even more simple, pull your gut in whenever exercising. It's kinda hard at first but you'll totally understand the difference within almost no time at all.
EXCELLENT VIDEO!!!
And squeeze your glutes together. Instant difference
Thank you for sharing Dr. I tried and incorporated this. It has made a wold of difference. Too bad that you no longer make videos, this particular video helped me and I'm sure you have more knowledge to share that can help others
Thank you for the clarification. You painted a picture for me that made years of misunderstanding and why I continue to have back pain so clear. I would pull in my abs with activities assuming it was my core. With the help of this video, I now realize I wasn’t pulling in my core at all. Thank you!
100% works always belly in when doing something lifting,running,walking,turning plus vacuums exercice daily and no more lower back for many of us!
Thanks for sharing!!
thank you. I hope there are many new beginners watching that video.
You are welcome!
Doc...You are spot on. I do this daily with great results. I'm 72 and feel very fit. Avid golfer which you need core strength.
You still with us...? 😢
@@user-tq6fx7tl7e lmao
@@user-tq6fx7tl7eHe is sportsman and positive person. But what about you ? are you still with us ? are you done with covid ? as covid does not recongnize age.
Thanks for this video doc. I had an L4-L5-S1 fusion ten years ago that has slowed me down but I do try to stay as active as I can. I can do a little of an ab workout and I still am a weight lifter. I use the elliptical a few times a week and love that machine. I will incorporate this exercise as you've shared.
Thank you so much, I knew this intuitively and forgot and encountered injury. You're a doctor!
Thank you great video. You explain this crystal clear no question marks left or anything and there is this practical part as well. Awesome!!!
One of the best videos I’ve seen on RUclips about the topic Thank you so much
OMG! I was in pain for 7 months I did everything physical therapy, chiropractors, pain meds, stretching, icing,spinal decompression. I tried this exercise and by day four I noticed I could bend forward my hips and lower back wasn’t hurting as much. I’m going to keep this up hopefully it continues to help my back
Great to hear. Thanks for sharing.
Wow great description of how to trully activate the TVA , THANKS FOR THE REMINDER
I am so happy you have found pain relief! I hope I get that soon
May I ask how many times did you do this a day?
Thank you !!! You are the First strength trainer to clearly explain physical therapy terms by demonstration and explanation
I believe you have found your niche to set you apart from other trainers!!
Others will say posterior rotation assume the we all understand “ what does that mean”
Please continue to do this especially before the exercise.
We appreciate your feedback. Thanks for watching
love the way you talk so animatedly and very motivating with real care
This is gold! I never heard from "professionals" transverse abdominis or even how to activate it. Thank you.
Just going through a few days of back pain , lower right side . This really put things into perspective , thank you !
How is it doing? And what helped you if its better?
After many visits to physio and osteo and many more hours trawling youtube for lower back pain solutions, this has to be the most effective and immediately recognizably effective technique to alleviate the back pain ive been experiencing for years 🎉
Thank you so much 😁😁😁
wow!!! what a revelation. Thank you kindly for this valuable insight and education. Blessings and Happy New Year!
This was well explained dont listen to comment about getting to point. Many examples. Diagram. It was perfect some people dont understand the concept of teaching.
Thanks for going all out for expert advice.. much appreciated
Very informative and explained perfectly. Thank you
Thank you for sharing this.
So I had 2 c-sections, with my 2nd child being over 9lbs. My abs were absolutely destroyed. I have struggled with pain and stability for so long, almost to the point of being a fall risk. I just did the basic breathing and tightening, and almost instantly my low back pain was decreasing. Thank you for the information. 🙏💜😊 can't wait to see what happens in a month of focusing on my TVA's, and pelvic stabilizers. 🤞🙏💜😊
How are you doing? Do you see improvement yet? I ask because I also had 2 csections with large babies so I’m dealing with the same thing.
Same here! Update us please
I feel you momma, I had 2 almost 10 pound babies in 2 years, the last being a c section. I also had SPD with both pregnancies, my pelvis was actually shifting and rubbing bones together in the front. Im having pelvic floor dysfunction now, and it’s a long journey. How are things going now?
You are awesome and easy to understand and care about back problems keep doing what you do my friend
The detailed information you expressed in this video is golden my friend! No wonder my back has given out so many times in normal activities, or just sneezing like you said! I just found out about TVA activation in the last week! This information should be posted in every gym and chiropractors office. Excellent video! Thank you! 💯
Thank you
@@MoveWellLiveWell Cheers!
Thanks for the explanation! Great video.
This is exactly what I needed. Thank you.
This is so helpful! Thanks for the life changing info.
Didn’t realise I had this issue! Thank you for this
Thank you for the tips and demonstration. It makes sense now.
This is old but just know your still helping people.
Thank you for this informative video. I recently threw out my back on a job (I do manual labor with a lot of lifting). The pain was so bad in my lower back I could barely move without aggravating it. Thankfully my son was with me and we were able to finish. Any movement made me wince in pain. I got some relief later in the day by doing yoga stretches for a little over an hour. It still hurt but not as bad. When you said the TVA is our “natural weight lifting belt” it made total sense because in tbe days after my injury as I was recovering, I wore a weight lifting belt which significantly minimized the lower back pain because of the added core stability. In the morning before work, I also did extra sets of “cat, cow” yoga stretches which extends and contracts the lower back area as you pointed out - and it helps a lot. The value I got out of this video is a better understanding of how the TVA works and being mindful/strategic to engage it when I think my lower back could be impacted. Thanks again, Doc!
Oh my, this was eye opening. Thank you. I have been struggling with low back pain for about 8 years. For almost my whole life I made a practice of sucking in my stomach in response to society's pressure to look thinner.
When I retired, I basically said "screw it", I'm not doing that anymore, and within 2 years the back pain started.
I had always attributed that to age, slowing down, and less walking.
Well, I guess I'll be going back to pulling in my stomach for the sake of my stupid back.
Smh, it feels like we are put together with chicken wire and chewing gum.
This body is so frustrating!!!
Thanks for watching.
Wow thank you this is huge and only you have brought this to light. I've never seen it before and I've been searching for a long time
You're very welcome
Just wanted to comment Thank you - I will be sharing this with many people it definitely gives clarity. Blessings 🙏🏽💕
It's wrong. Retract all your advice before someone sues you
Great explanation! Post natal recovery...that thoracic lumbar fascia has required lacrosse ball rolling for years. Finally figuring this out. Solid info.
This video was done really well. Thanks for posting 👍🏻
THANK YOU SO MUCH! I watched endless videos on bracing as lower back hurting and this filling belly with air and bracing down on it just hurt! Now the breathing out while pulling in to stabilise feels natural!
Wow!!! Showing us the a anatomy diagram and the the muscles effected by the exercises is truly educating us!! I am subscribed 👍
Thanks for subbing!
Thank you this is the first video where I can actually understand and feel what you are explaining.
Thank you for watching.
Thank you, finally the transverse muscle activation simplified.
Thank you so much.
Makes perfect sense.
Appreciate your info.
🙏🥰
thanks loads, Your enthusiasm is contagious.
Love your videos and your enthusiastic style is contagious!! Thank you!!
Great explanation, thanks for the tips.
Thank you so much! Neutral spine is the foundation of every exercise and it's so easy to forget. We are just hurting ourselves attempting exercises with a crooked spine. We are training our muscles to work against us, not for us 😁😊
Thank you very much this is what I have been looking for….for some time!!!
This may be the game changer for me too! Thank you
Thank you so much for this amazing explanation! I’ve been having low back pain i needed this!!
It's wrong
Excellent. Thank you. Explains what's going on for me with lumbar issues. Much gratitude
I am now in my 60's and I am no longer able to do sit ups etc properly, this exercise makes sense to me without hurting my lower back but at the same time still allows me to work my stomach muscles. I really appreciate this knowledge.
Yep!
start doing planks from your knees as well.
Love your info..2nd video you've helped me with..THANKS!😊
Awesome content! It really is helpfull and adds value !
I'm a PT. I've seen other PTs say this is wrong. I've insisted for years that this is indeed one of the enst ways to improve core stability and Tra activation. I'm a cyclist with an unstable spine. When I do this maneuver sustained while on the bike, back pain disappears. When I let it go... Back pain comes back. This is a critically important exercise in my opinion. Good video.
As a PT you should know the science and you are wrong. Read The Myth of Core Conditioning by Eyal Lederman and the original TVA work by Richardson and Jull, Hides. This advice is wrong. TVA recruitment is under autonomic control. It must activate before movement. It cannot work as an effective stabiliser by voluntary recruitment/Hollowing. You would need fine wire copper elactrodes an ultra sound scanner and a lab to retrain a dysfunctional TVA, ie you would ahve to doe the same clinical trials as zRichardson and Jull. It's embarrassing that you don't know this stuff. Why would I pay you to increase my risk of back injury? Physiotutors on RUclips has an intelligent, fully informed video on this misunderstood issue. Wise up; your clients deserve better from you.
@@1unsung971 explain to me then why TRA activation eliminates my back pain while cycling. You obviously know more than I do about my personal experience. Explain it to me.
I've read all the above bud. I've seen all the research. Obviously, you need to do a little more work understanding how to apply research. I'd also suggest looking up empiricism vs rationalism. I'd also suggest looking up Stuart McGill's big three.
If you respond to this, the only thing I want to hear from you is an explanation why manual TRA activation eliminates my back pain, since, you know, it doesn't do anything, right? If you can't explain that then don't bother responding.
Also this has been repeated with multiple cyclists with the same back pain I've interacted with. Not a one off.
Also, ya know, all the comments below reporting how this exercise helped them... There's that too.
@@kaufmanat1 Thanks for your reply. It will obviously be difficult to answer your intelligent question in the limited space afforded by this forum. I can email you if you wish to continue the engagement. One possibility is the placebo effect, which can never be overlooked in anecdotal cases like you describe. Other explanations are many fold; increasing the tension of TVA will exert an extension moment on the lumbar spine. This may be sufficient to reduce the lumbar flexion that is unavoidable in road cycling (you are a Tar Baby, right? The manouevre described in the video also changes resting tension in the diaphragm and the intercostal intimae. The pelvic floor must also be considered, which in embryological terms is part of the "Back Body." See Phillip Beach's work on Muscles and Meridians. I look forward to continuing our exchange if you are keen. There's a lot more depth to the issue than this video suggests. Like you I am a cyclist. Like you I am a PT. I have 35 years of corrective coaching and I have only twice failed to ameliorate a lower back condition; stenosis is irreversible. How's your training? Are you following the Giro? Go well.
I’m a PTA. Enjoying this. I would agree that it could be helping and just not be explained correctly. That’s the most likely scenario.
@@1unsung971what are your thoughts on PRI and chronic pain and posture issues in relation to breath and proprioception. Are you familiar with PRI?
This is exactly what ive been doing "automatically" ever since i threw my back out six months ago. I tighten my core just like this whenever i exert myself (sneezing included!) 😅
Thank you!!! New to your channel & you all are awesome!!
Wow! I NEVER knew!! This is exactly my problem, i keep throwing out my back!!! Thank you for you excellent video!!!!
Thank you. Best exercise for my stubborn core! Makes so much sense! God bless you 🌺
Well articulated. Thanks!
You are awesome and easy to understand and keep doing what your doing my friend
Listening to all the trainers that kept saying "draw your belly inn" and overtraining with that mindset is what gave me chronic back injuries in the first place! Focusing on maintaining the expansion around my waiste as i breath out will instead bring the belly inn in a way so that it's much more stable. Or "cough with your stomach" are much better ways of explaining it than drawing in. Core preasure is kinda created by different layers of muscles drawing in and pushing out at the same time, so the order of activation is important. Once I stopped thinking about drawing inn and instead focused on maintaining the expansion breathing all the way out I stopped getting intense back pain.
recently looked at squat university video about core stability exercises and discovered this way of bracing a core - that abs should be pushed "to the sides" when it's flexed instead of being pushed out. So I guess this way of breathing \ bracing should be used in most exercises
Thank you for sharing this!
Great video. Thanks for the comparison test.
The visual and demonstrative cues are so important. Many therapists use mostly verbal cues and many people are not audio learners.
Great information 👏🏼 I needed this thank you.
Awesome explanation !!! Thank you 😊
Glad i listened to before I went to gym today.
This gentleman is speaking truth!! 💯
This is really good! Few talk about the real way to build the core.
Jesus, I wish I’d found this sooner. I’m currently dealing with what I’m pretty sure is an abdominal muscle strain from a particularly violent sneeze while I was laying flat on my back. I’ve been having hip, knee, and low back pain for months leading up to this. Everything is pointing to weak TVA. I’ve been doing hamstring / quad stretches, stretches for costochondritis, etc. for literally a couple of years now. I think this entire time, the core muscles were the root cause of the issue. Once this bullshit strain heals up, I’m gonna start in on your advice here.
Thanks for this. A good video, well explained and demonstrated.
This was me a while ago, doing sit ups, having back issues from simple movements and mystified why traditional abdominal work. wasn't strengthening my core! 🙈
Then I did plank with tummy drawn in, and it produced exactly the effect described in this video. Next i focused on tummy drawn in whenever doing press ups, wow what a difference!
Now i activate the core multiple times per day, lifting shopping, getting things out of the car boot, carrying buckets of water, etc even walking the dogs!
Is this possible to do while breathing and while excercising, like doing crunches? Any advice
@jamesjameson4566 No disrespect intended bud, but your questions suggest that you haven't watched the full video or have not got your head around what is being taught here.
My advice is to watch the video, follow the steps that are recommended and learn core activation. Then you will have the knowledge to answer those questions for yourself.
This the best video I've seen for this I have a lot of pain since birth and it's just because of hoe weak and usable everything is
Thank you so, so much! Such a lovely energy you have😊
You are so welcome!
The bodybuilders of Schwarzenegger's era called them "vacuums". They did those instead of sit-ups.
Thank you so much Doc. I had abdominal surgery at 12 for a ruptured spleen and feels like I've been sitting my whole life. I'm 45 now, active and look fit but my back locks up on me doing the simplest of tasks. Been to many physical therapist, chiropractors and trainers. It felt like no one gave me anything to strengthen my internal weakness or even believed me because I may look fit on the outside. This is a life changer and I will keep at it. I need to.
💯
1 video in 32 years change your life,,,wow that’s awesome
I can relate to you, had both a ruptured spleen and appendix 15 years apart from eachother. Spleen at 6, appendix at 21. I’m 31 now and having a weak core affects everything. I believe having surgery to get in those areas disengaged the muscles surrounding them, which is the transverse abdominus.
God bless RUclips content like this. Happy for you 💪🏾
Excellent exercise!! Make it a way of life. Thank you.
Absolute gold Dr. Will
Thank you! This makes so much sense. I tried and actually felt the my core get stronger.
Dude, easily the best video for this on RUclips. I have diastasis recti as a male and it’s hard to find a good workout to fix it, I’m on day 1 and feeling hopeful! Hope this works to help engage my core better and stop my back reliance, thanks!
I know you said you're a dude, but you should check out Pregnancy and Postpartum TV. The host suffered from DR from pregnancy, and has workouts that are specifically for recovering from DR. Doesn't matter what your sex is, we are all human and have anatomy that is more similar than it is different.
Did it eventually help in the longer run?
No it's not. It's wrong. See physiotutors for the Myth of Core Conditioning
Me too. I got given exercises by a NHS physio but never really understood ‘engaging my core’ until this video. This has been the platform for me (combined with other core and back exercises) helping almost eliminate back pain in the last year and I’ve seen improvements to the stomach bulging that happens with diastasis recti also in the last year.
Thanks man. I have been trying to fix a lower back issue for a long time. Hope it works.
Excellent vid! Very informative.
Thank you. Abs and lower back exercises does not work my core. I knew intuitively that it was to do with the muscles you can't see but i didn't know how to activate them. Now i do😊
Thanks for this great explanation!!
You’re welcome. Thanks for watching
Thank u so much Dr .. you are very thorough .. details.. I appreciate very much🌻🌻🌻
Very cool presentation, lots of much needed information. Thank you very much !
Thank you for watching.
Awesome video! Finally I found the answer to what was driving me crazy. I got into strength training about a year ago and would get lower back pain pretty frequently but not always. I lifted car tires recently and "through my back out"... same kinda pain, a 'weakness' pain, like something failed. But I have been doing weights and "planks" so like WTF?? This is it. I am going to try this tomorrow when doing my lifts. I feel confident this is the answer - THANK YOU!!
very good explained. thank you!
Exactly what has been missing. Thanks muchly.
Must try this out..see will it help my back issue..thank you for well described video.
Best explanation of the core I have ever heard 😊