Core Strengtheners that Really Stop Back Pain

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Posted May 1, 2013 by Sara Hauber in Life After Five
Sara Hauber core strength exercise

Sara Hauber performs the TVA 1-leg lift core strengthener for back pain relief.

In my last post, I rocked your world by revealing that crunches don’t help you relieve back pain.

Now, after an agonizing two weeks, I’m here to appease your curiosity and give you the good news: You can get rid of back pain with super-simple back- and core-strengthening exercises that have nothing to do with crunches!

The first and most important thing to know is that back pain is typically caused by weak deep (not superficial) abdominal muscles—ones with super-fun names like “transversus abdominus.” In fact, the transversus, or TVA for short, is what I consider to be the ultimate helper in improving your posture and supporting your spine in a pain-free position.

The thing about these deep abdominal muscles, like the TVA, is that they are stabilizer muscles (I explain this in detail in my free back pain videos on my Hauber MethodTM site and YouTube channel). So what do you think we need to do to work these muscles? That’s right: Contract the deep muscles, and then . . . stabilize ourselves!

In the first few minutes of my Hauber MethodTM back-care program, I walk you through the details of finding your TVA and contracting it while holding yourself upright. Then, you get to try my favorite (and still the most effective) exercise for contracting the TVA and stabilizing your lower back. I call it the “TVA 1-leg Lift,” and you can watch the video clip for free as part of Session 1 on my web site. Many of my students have found relief from chronic or acute back pain just by practicing their TVA contraction and TVA 1-leg lift. You can too, right now! And you never have to do crunches again, trust me. I’ve been back pain-free for 20 years, and I never, ever do crunches.

Many of my students have found relief from chronic or acute back pain just by practicing their TVA contraction and TVA 1-leg lift. You can too, right now!

If you have questions about these simple moves, comment here.


About the Author

Sara Hauber

Sara Hauber, M.A., is a certified wellness coach, yoga teacher, and functional-fitness specialist whose mission is to help you overcome obstacles to achieve radiant health and vitality. Since undergoing complete spinal fusion for scoliosis, Sara has been empowering others to transform their bodies, eliminate pain, and embrace joy, love, and life. In 2012 she introduced The Hauber Method™, her signature at-home method for eliminating back pain: haubermethod.com.

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