Abdominal Bracing

 

Any activity that requires core stability, such as kettlebell training, maximal barbell squats, deadlifts, tasks of everyday life, sitting up and down , lifting a child, carrying groceries etc… sustaining a mild contraction of the abdominal wall will help ensure sufficient spine stability and is crucial for injury prevention. 

This contraction of the key core muscles is called the “ABDOMINAL BRACE”. An abdominal brace occurs when you have contracted the abdominal, lower back, and buttock muscles all at the same time. The abdominal brace has been proven to enhance stability of the spine and lower back (Kavic & McGill, 2004). When all these muscles work together a "super stiffness" occurs, all three layers of the abdominal wall, the erector spinae and the gluteus muscles are activated to protect and stabilize the spine and discs.
 

Perform the abdominal brace properly to protect your spine

Here is how to perform the abdominal brace.

1. Stand up straight and place one hand on the small of your back and one hand on your abdomen. 
   (picture 1).

2. Lean forward at the waist and feel the lower back (extensor spinae) muscles contract. (picture 2)

3. Come back to an upright posture and feel them the erector spinae muscles turn off. (picture 4)

4. Without bending forward, contract the abdominal muscles like you are about to receive a punch in the stomach - feel the erector spinae tighten with the other hand and squeeze the buttock muscles together (as if you are holding in a bowel movement) . The lower back muscles should contract when you contract your abs and buttocks.

5. Another way to feel the brace is to try coughing or blowing out as if you were going to blow out a candle. You will feel the contraction in abs, low back, and buttocks. 

A note on breathing: learn to perform the abdominal brace independent of breathing! This requires short, shallow breaths.

Picture 1 - in upright position place hands on abdominals and erector spinae muscles

Picture 2 - Bend forward at the waist and feel the erector spinae muscles contract

Picture 3 - the erector spinae muscles (spinalis, longissimus & iliocostalis) run vertical parellel to the spine

Picture 4 - lean back to an upright position and feel the erector spinae muscles relax

Picture 5 - when you brace, all the muscles of the core contract forming a cyclinder that protects the lower back and stablizes the hips to the rib cage.

References

Kavic N, Grenier S, McGill S. Determining the stability role of the individual torso muscles during rehab exercises. Spine, June 2004;29(11):1254-65.