Weak “Core?” Low Back Problems? It’s Your Transverse Abdominis! Do This! | Dr Wil & Dr K

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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[MoveWellLiveWell]

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[ChubsPuffs]

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

[blackened]

And this is why I love the internet. Good people helping other people.

[nghinvacsf]

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.

[williams]

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.

[jonas]

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!

[NoisyRooster]

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.

[christophe_barge]

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!!!

[darrenevans]

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

[JohnnyMulder]

🎯 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

[greatmomentsofopera]

4:02 for anyone who doesn’t want to wait.

[cloudyprison]

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.

[thomasokeefe]

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.

[Peter-disz]

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!

[lauratempestini]

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.

[meghanstacy]

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. 🤞🙏💜😊

[freightpeddler]

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.

[arp]

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.

[ivadesouza]

thank you. I hope there are many new beginners watching that video.

[capatter]

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