Engage Your Transverse Abdominis: The Key to Eliminating Low Back Pain and Achieving a Flatter Stomach
Low back pain affects millions of people worldwide, robbing them of their vitality and joy. But what if I told you that the solution to both eliminating low back pain and achieving a flatter stomach lies in a single muscle? Meet the transverse abdominis (TA) – your body’s unsung hero.
In my book, SUCK IT IN! The Proven Solution to Eliminate Low Back Pain Forever and Get a Flatter Stomach, I delve into the powerful role this deep core muscle plays in stabilizing your spine, protecting your back, and enhancing your core strength. Let’s explore why engaging your TA is a game-changer for your health and how you can train it effectively.
What Is the Transverse Abdominis?
The transverse abdominis is the deepest layer of your abdominal muscles. Think of it as your body’s internal corset. It wraps around your torso like a belt. It is an anticipatory muscle, meaning it fires when the thought for movement occurs. You want to reach for the car door. Your TA fires and then your arm moves to grab the handle.
What Does It Do?
The TA has several critical functions:
Spinal Stability: It acts as a natural brace, co-contracting with the deep back muscles, the multifidus, to stabilize and reduce stress on your lumbar spine during movement.
Core Support: It provides foundational support to the rest of your core muscles and internal organs.
Respiratory Assistance: It plays a role in controlled breathing, especially during physical exertion.
When your TA functions properly, your movements become more efficient, your posture improves, and your risk of injury decreases. However, for those with low back pain, the story often looks different.
The Problem: Delayed Activation in Low Back Pain
Research shows that individuals with chronic low back pain often experience delayed activation or poor engagement of the TA and the multifidus muscles. When these muscles fail to fire correctly, the spine loses its essential stability, leading to increased strain, discomfort, and the persistence of pain.
The Good News: You Can Retrain Your TA
The transverse abdominis is a highly trainable muscle. With simple, targeted exercises, you can restore its function, eliminate low back pain, and achieve a flatter, more toned midsection. The key lies in consistent practice and mastering the foundational technique I call "Suck It In."
How to Engage Your TA: The “Suck It In” Technique
Find Your Neutral Spine: Lie on your back with your knees bent and feet flat on the floor. Ensure your lower back is neither overly arched nor pressed flat against the ground.
Activate the TA: Place your hands on your lower abdomen, just inside your hip bones. Take a deep breath in, and as you exhale, gently draw your belly button inward toward your spine. Imagine zipping up a tight pair of jeans. You should feel a subtle tightening under your fingertips without excessive movement of your upper body or pelvis. Do not flatten your back.
Hold and Breathe: Maintain this contraction while breathing normally for 5-10 seconds. Gradually increase the hold time as you build strength and control.
Integrate Into Movement: Practice engaging your TA before performing daily activities such as reaching, bending, standing up from a chair or even getting out of bed.
Why This Matters
By consistently engaging and strengthening your TA, you create a strong, stable foundation for your spine. This not only alleviates low back pain but also enhances your posture, balance, and overall physical performance. As a bonus, the reactivation of your TA naturally draws in your abdomen, contributing to a flatter stomach.
A Call to Action
The transverse abdominis may not be as flashy as a six-pack, but its impact is far more profound. If you’ve struggled with chronic low back pain or longed for a stronger core, the solution is within your reach.
My approach has helped countless individuals reclaim their lives, and I’m passionate about sharing this knowledge with the world. To writers, editors, and publication professionals: let’s bring this proven solution to a broader audience. Together, we can empower people to eliminate low back pain, improve their quality of life, and rediscover their confidence.
For those ready to transform their core and their health, start with your TA. It’s simple, effective, and life-changing.
Christine Lynders is the author of Suck It In! The Proven Solution to Eliminate Low Back Pain Forever and Get a Flatter Stomach. She is a leading expert in functional movement and pain elimination, with a mission to help people achieve pain-free living and optimal health.
