Abdominal Bracing vs. Hollowing for Back Pain

[@sandyny]

Thank you ! this is helpful cause when I did hollowing, I felt my back muscle stretch out on my backside, causing them to hurt even more!

[@ElevateSportandSpine]

Glad you found it helpful! Back pain can be funny like that. I have had other people with the opposite reaction. Thanks for watching!

[@ghostblues8636]

This is a great video, cheers 👍

[@StevenRash]

Appreciate the feedback! Glad you liked it.

[@j.a.ward13]

Thank you. Great content

[@ElevateSportandSpine]

You're welcome! Happy that you enjoyed it.

[@Abdul_Basit120]

Which group of muscle reduce hollowing of back I'm stuck b/w lumbar extensor and lumber flexer

[@ElevateSportandSpine]

So, hollowing is mostly performed by abdominal muscles, and mostly the ones on the sides. These would be transverse abdominus, and the obliques. If you are talking about arching the spine, that is mostly performed by spinal extensors. Rounding the spine is performed by spinal flexors as well as rectus abdominus.

[@yessicafe509]

I feel like when I brace I get back pain. Why would that be the case?

[@ElevateSportandSpine]

Back pain can be sort of tricky in that way. Something that helps one case will make another worse. If you have pain with particular movements it’s a good idea to get assessed by a qualified professional so that you can be worked up appropriately.

[@yessicafe509]

@@ElevateSportandSpine I just feel like when I brace in general it causes lower back pain compared to when I don't brace. Could I be bracing to hard?

[@yessicafe509]

@@ElevateSportandSpine should I also be bracing with every exercise that I do even light exercises that don't require heavy lifting ?

[@ElevateSportandSpine]

It’s hard to know for sure. The movement shouldn’t be painful. It would be inappropriate for me to make any assumptions or provide guidance without taking a history and doing an exam. Apologies :/

[@e.annhinman8399]

Like that beard Kevin.

[@db-iu7qk]

I have a l5s1 disk herniation. When i hollow my core it brings relief to my back. I currently to mcgil 3 and in the curl up..when i brace it brings on pain

[@ElevateSportandSpine]

Interesting! These are general guidelines that will help most people. Depending on your particular case things may be different. Glad the McGill 3 are helping!

[@freemyspine]

Perfect and become proficient at hollowing and then practice pushing outward. However, if you still continue to feel pain upon bracing. Do not brace. Listen to your body.

[@tank7162]

My pt is so adament about pulling my navel to spine but i dont understand the logic. When i think of pushing a shopping cart im going to brace naturally, not pull my belly button in. So why would he train my core through hollowing?

[@ElevateSportandSpine]

It's hard to know why they would pick that specifically to be honest. There are times when back pain may benefit more from hollowing exercises, but I don't see it as often in my own practice. Once people's pain has improved though, I generally try to get them to learn how to brace, particularly when they are moving objects.

[@Bossmanbritt7]

I said same thing people learning this hallow shit in school n it’s wrong

[@mellertid]

Litterally bracing as if expecting being hit seems like an intuitive cue.

[@ElevateSportandSpine]

It is a good one! I will use this from time to time with people. Give them a light slap in the stomach and they figure it out, haha.

[@b.walter6646]

Tighten stomach like your anticipating a punch... right?

[@ElevateSportandSpine]

You got it!

[@tomwolthuis3685]

It’s really the opposite on what I learned. I be learned to breath in and like this to brace, while you breathe out.

[@ElevateSportandSpine]

Appreciate the input. I can see how it can be confusing but I think you should be able to brace in both phases of breath. It’s not like you’re going to put a load down every time you need to take a breath in. I guess what I’m getting at is that the ability to brace should be dynamic and situationally appropriate.

[@daverichard7245]

Why don't you just explain its simply flexing your core muscles while focusing not blowing out the stomach.

[@ElevateSportandSpine]

That's probably a good place to start, but there's a bit more nuance than that. Which abdominal muscles? How much should they be contracted? I also thing that the word "flexing" may connotate movement to some people, and with this concept we really aren't trying to create movement, we are trying to create rigidity that resists movement. In my experience though, not every person responds to the same cueing, so I'll give your suggestion a try at some point and see what happens! Thanks for watching and commenting.