Core stability 2
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There is another group of muscles that help with stabilisation of the spine, that also are part of the CSS. They are called the multifidus. They are shown in this picture as being in the neck region and all the way down to the bottom of the lumbar spine and in the sacral area.They run in a diagonal fashion, and cross a vertebral level. Anatomically, they rotate the spine. But, working together, they can act to stabilise the spine in much the same way as the CSS, and also to possible prevent or limit the forwards shear (horizontal) forces on the discs.
It has been shown that the transversus and the multifidus appear to operate as a sort of coupled pair, in that they tend to contract together, and that by contracting the transversus consciously, the multifidus will also contract. This muscle pair also seem to be turned off when you have an episode of back pain, and waste away quite quickly. They do not automatically switch back on after the back pain has gone. Specific exercises to re-activate the multifidus and transversus are required. If they are not reactivated, back pain can persist or return more easily. This is why core stability exercises are used in rehabilitation of patients with lower back pain.
The same exercises can be used to improve your ability to activate and control your CSS. By doing this, you are able to work to improve the strength and function of your CSS. If you have had lower back pain, you can help to prevent further occurrences by improving your CSS, or can help to remove persisting lower back pain.
Proper use of the CSS can assist in the performance of many other exercises, particularly exercises that place stress on the lumbar spine. The CSS serves to counter and lessen this load. Learning to use the CSS should be the first stage in any program of exercises that target the abdominal muscles or the back muscles. It should also be included in the early stages of any weight-training program, as use of the CSS reduces the risk of injury when performing exercises such as:
squats and dead-lifts
hyperextensions
bench and shoulder press
"lower abdominal" exercises
seated rows
The CSS makes the trunk more rigid, and less likely to flex, arch or buckle under load. It also means that the trunk can be held rigidly so that the muscles have a rigid point of attachment, and you can focus the exercise on movement of the limb and not the trunk.