Step 3: Improve Your Spine’s Stability
Spinal instability is a big problem for many people. The spine has very complex movements, with hundreds of muscle groups, over 48 joints, and thousands of nerves. This requires a complicated ballet of precision balance and movement. With injury, or if you have a sedentary lifestyle, the coordination of the spinal muscles can become unbalanced. This places an enormous amount of pressure on key spots in the lower back, increasing inflammation and pain. A large area of instability in the lower back is found at the levels of L3- S1. This is due to the inward curvature of the spine at this level. In some people, this curvature is too great, causing a damaging shear force. If left unchecked for years, this can cause ligament andmuscle damage leading to a condition called spondylolesthesis. The lower back also depends on the strength and stability of the core muscles. These include the abdominal, pelvic, and lower back muscles. They maintain the correct alignment and stability of the lower back. With injury and inactivity, your core muscles weaken, causing a sagging of the lower back and protrusion of the abdomen. This is especially noted when you become tired, or stand for a long period. Core muscle weakness occurs frequently in women during and after pregnancy. These muscles are severely stretched during pregnancy and delivery. Many women suffer with abdominal or pelvic floor muscle damage, which increases spinal instability.
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