MEIK 1 FITNESS

Lower back pain and what can we do about it?

Lower back pain is in many instances something we can do something about, it is the Transverse Abdominus, Internal Oblique and Lumbar Multifidus that are playing up. Why haven’t you heard about these muscles before you think? Maybe because they are hidden muscles and not referred to in much literature and maybe because they are a remnant from when we were climbing trees and running away from giant mammoth and sable tigers so not muscles that are very useful for the modern man. However, they are the cause of lower back pains.

Where can I find them?

The transverse abdominis, also known as the TVA muscle, is the deepest innermost layer of all abdominal muscles and is located underneath your rectus abdominis (the six-pack stomach muscle). The transverse abdominis muscle runs horizontally across the abdomen and is recruited almost any time a limb moves

The internal oblique (L. internus, internal; obliquus, oblique.) is a flat sheet of muscle on either the side of the lower torso. It gets its name from being beneath the external oblique and having an oblique fibre direction relative to the midline
Multifidus muscle is a series of muscles that are attached to the spinal column. These series of muscles are further divided into two groups which include the superficial muscle group and the deep muscle group.
Now you know where to find them so now it’s time to find out how to train them.
Transverse abdominis
Try these three exercises to activate and work your transverse abdominis (along with the rest of your core) at the beginning of a workout.
I would pick a few activation or isolation exercises, like the ones below, to include in your warm-up to make sure your core is working correctly before you even work out. Really think about engaging your core here—including that deep transverse abdominis. If you just let other muscles compensate, which can happen since our bodies take the path of least resistance, you won't get as much out of the exercises.
Do 15 reps of each of these exercises (or, for the plank, five 10-second holds with minimal rest in between), then repeat for two to three sets total. If that's too much, try 10 reps–or work your way up to 20 for an extra challenge.
Dead Bug — 15 reps
This exercise is a great way to really focus on that hollow hold or the pelvic tilt and get those abs engaged correctly.
Lie on your back with your feet in the air and knees bent 90 degrees. Raise your arms in the air so that your hands are directly above your shoulders.
Slowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.
Return to the starting position. Repeat on the other side.
Do 15 reps.
Forearm Plank — 5 10-second holds
These are a great way to learn to properly engage your core especially if you focus on shorter, more intense holds.
Start with your forearms and knees on the ground, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the ground.
Lift your knees off the ground and push your feet back to bring your body to full extension, so your body creates one long line.
Keep your core tight and your hips lifted and keep your neck in line with your spine.
Hold for 10 seconds, take a brief break then repeat four more times
Bird Dog Crunch — 15 reps
These work on core stability, and they activate the glutes as you work your abs.
Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.
Inhale and extend your right arm forward and left leg back, maintaining a flat back and square hips.
Squeeze your abs and exhale as you draw your right elbow to your left knee.
Extend back out to start. Don’t forget to do both sides.
Do 15 reps.
Isolated abs exercises can help with activating your whole core before a workout, but your abs should also be working during larger movements. Don't forget to stay engaged during compound moves that work your core along with other muscle groups - think goblet squats, dumbbell thrusters, and deadlifts.

Internal Obliques
13 Great Internal Obliques Exercises
Side Planks
This exercise primarily targets the obliques, but it also works the whole side of the body including the shoulders, core, and hips.
Start on your side with your feet stacked on top of each other and your bottom forearm directly below your shoulder.
Engage your core and raise your hips until your body is in a straight line from head to toe.
Hold this exact position without letting your hips drop for 30 seconds or more, then repeat on the other side.
Side Plank Dips
Side plank dips are a more challenging way to fire up the obliques in a side plank position. This exercise primarily targets the obliques, but it also works the whole side of the body (shoulders, core, hips).
Start in a side plank.
Drop your hips toward the floor and raise back to starting position or a little higher if you can.
Sit-Ups to Twist
This exercise targets the obliques, but you will also work all of the abdominal muscles.
Lie on your back with your knees bent and feet flat to the floor.
Place your hands behind your head, engage your core and do a full sit-up. At the top of the sit-up, bring your right elbow to your left knee and twist your body toward that side.
Lower back down to start.
Repeat this movement alternating sides each time.
Russian Twists
Russian twists work the entire core with emphasis on the obliques, thanks to the twisting motion.
Sit up with your legs out in front of you, knees bent and your heels on the floor, your back at a 45-degree angle to the floor. Hold a medicine ball or dumbbell (try 8 to 10 pounds) with both hands by your stomach.
Keep your back straight and medicine ball in close to your torso as you twist to the right and left.
Spidermans
These are great for the entire core, but the side crunch part shows your obliques some extra love. You'll also get a bonus upper body workout, since you're using your arms, shoulders, and back to stay in plank position. And as with any exercise that's done in plank position, you should also be engaging (and therefore, working) your butt the entire time.
Start in a high plank, arms extended and your hands under your shoulders, with your core engaged.
Bring your left knee to your left elbow. Use your upper body to turn toward your knee to perform what looks like a side crunch.
Continue the movement, alternating sides.
Trunk Rotations
Trunk rotations are great for the core and target the obliques as well as the upper body.
Start in a high plank with your core engaged. Don't forget to squeeze your butt the entire time.
Bring your left knee underneath your body toward your right elbow by twisting your torso slightly. Think of it as a slow side-to-side mountain climber.
Repeat the movement alternating sides.
Wood Choppers
The rotating motion here targets your obliques but is also great to fire up the quads and glutes.
Stand with your feet shoulder-width apart, holding a dumbbell in both hands.
Hold the weight by both ends with arms extended in front of your left leg, knees bent slightly.
Rotate slightly off your left foot as you twist your body and swing the weight across your body up and to the right, keeping your arms straight the entire time.
Bring the weight back to starting position.
Do 8 to 15 reps on one side, and then repeat on the other side.
Wall Ball
The wall ball is a great full-body exercise that not only targets the obliques but also works the lower and upper body.
Stand with your left side facing a wall and knees slightly bent. With straight arms, hold a soft medicine ball on the right side of your body. Since you're using your back muscles, which are generally strong, you may be able to go heavier—try 10 or 12 pounds.
Rotate off your right foot and use power from your hips to throw the ball into the wall.
Catch the ball, bending the knees to absorb the catch.
Repeat on other side.
Side Bends
The key here is making the movement slow and controlled and initiating the movement from your core.
Stand with feet shoulder-width apart, holding a medium-to-heavy dumbbell in your right hand.
Engage your core and bend at your waist to the right toward the floor. Let the weight guide you down slowly.
Pulling from your core, bring your body back to start position.
Forward Lunges with Rotation
Not only does this exercise work the obliques, but it's also a great burn for your shoulders, other areas of the core, and quads, hamstrings, and glutes. To get the most out of this move, keep your back straight and core super tight throughout.
Stand with your feet hip-width apart. Hold a medicine ball in both hands with arms extended out in front of your chest.
Lunge forward with your left leg. As you bend your knees, rotate your torso to the left, making sure to keep your arms straight.
Rotate back to center and push off your front heel to return to start.
Continue this movement alternating legs.
Standing Side Crunch
This move mostly targets your obliques, but it also challenges your balance a bit. Make sure to keep your pelvis tucked (that is, make sure your butt isn't sticking out) and your back straight so you don't feel this in your lower back.
Stand with your feet shoulder-width apart. Place your right hand close to your right ear.
Raise your right knee on the side of your body while bringing your right elbow down to meet it.
Raise your arm back up into the air as you straighten your leg and lower your foot back down to the ground.
Side Kicks
Side kicks are primarily butt-focused, but I always find it gives me a great burn in my obliques. All you need is a stable wall to stand against.
Stand far enough away from the wall so that you can bend your torso forward and press your palms against it, elbows bent.
Place both hands on the wall. Lift your right leg off the ground, parallel to the floor.
Bring your right knee in toward your right elbow. Then, flex your foot and kick the leg back out straight to the parallel position. Repeat this for 8 to 15 reps, then switch sides.
Power Hooks
Power hooks are great way to build upper body strength along with working the core, especially those obliques! Hit a heavy bag, use dumbbells, or just shadowbox without weights.
Stand in a fighting stance with your power (dominant) leg behind you.
With your guard up (hands in front of your face), take your front elbow and raise it to chest level. Draw your hand out so that your arm is at a 90-degree angle. Engage your waist and hips to throw a front hook across the body.
Repeat with your back arm, and this time, rotate off the ball of your back foot.
Continue alternating arms as quickly as you can while still maintaining form.

Lumbar Multifidus
5 Great Multifidus Exercises for Spine Strength
The Birddog
While this exercise has a funny name and doesn’t look like it has anything to do with a dog; it’s a highly effective way to activate the multifidus and will encourage lumbar spine stability. There are a few variations, but we’re going to stick to the beginner’s version.
To perform the bird dog:
First get on your hands and knees.
Next, position your shoulders directly over your wrists while pointing your fingers forward and keep your hips over your knees.
Then engage your abdominal muscles and lift your right leg straight to the rear while keeping your hips level. As soon as you feel stable, lift your left arm forward.
Finally, stretch your body out. Make sure you keep your neck in line with your spine. Hold this position for a few seconds before returning to the starting position.
1-Arm Pushup
This is the classic calisthenic move taken to the next level. I don’t expect many of you reading this to drop and start pumping out perfect 1-arm pushups, so here are a series of progressions for all strength levels:
1-arm wall push up: like the name says we’re going to use the wall as our working surface. Start by standing in front of a wall, next place one arm straight in front of you and firmly pressed against the wall and keep your free hand by your side. Now bend your elbow and drop your body toward the wall. Complete the movement by pushing back up.
1-arm table push up: Same technique as when doing a wall push up. Place one hand on a table keeping the elbow straight and keep the free arm by your side. Bend your elbow until your chest is close to the table edge and push back up. Place your legs farther back for greater resistance, closer for less.
1 arm pushup progression: the first progression starts from the standard pushup position, you’re going to slide one hand forward until your chest touches the ground. Finish the movement by sliding that hand back under your shoulder. This will increase the resistance on your working arm and teach you the necessary balance.
For the next progression, you’ll need a ball. Start from the standard pushup position but place one hand on a football or basketball. The elevation and the instability of the ball will force you to adapt by relying much more on one side, developing the strength that will make a genuine 1 arm pushup possible.
The last progression is hard so try to perform it when you’re fresh. Begin in a standard pushup with your arms straight, now drop until you’re half way to the ground – and hold it. Finally, slowly slide one hand to the side until your arm is straight and then slide it back for a sick level of isometric tension on your stationary side.
1-Arm Row
The 1-arm row is a fantastic all-around back exercise and is extremely useful for stimulating the multifidus. Here are three effective variations you can use.
First is the supported 1-arm row:
Find a weight bench and place a dumbbell on each side of it.
Place your right leg on top of the bench’s far end, bend your torso forward from your waist until the upper body is parallel to the floor, and now place your right hand on the opposite end of the bench for support
Pick the dumbbell up from the floor with your left hand and hold the weight while maintaining a straight lower back.
Pull the dumbbell straight up to the side of your chest while keeping your upper arm close to your side and the torso stationary.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
The next variation is the 1-arm cable row:
Start the standing one-arm cable row by attaching a single handle to a low pulley cable.
Standing around 3 feet from the cable machine, grasp the handle with one hand, arm straight.
Pull the handle toward you while keeping the knees slightly bent and your arm close to your side. You can put your free hand on your leg for stability.
Slowly lower the weight back down.
Last you can do the bent over 1-arm row: This is just a 1-arm dumbbell row without using a bench for support. It not only works the multifidus but also the whole core as you tense your waist to stabilize your upper body.
Start by standing with feet shoulder-width apart, with the dumbbell in front of you
Next bending at the waist into a hinge movement, grasp the weight with one hand and pull it up into a row
Slowly drop the weight back to the floor
T-Lateral Ball Roll
This is a real core crusher; the T-lateral ball roll will attack almost every torso muscle in your body.
Start by lying on your back on a balance ball so that your upper back is firmly on the ball.
Raise your hips to form a straight line from your knees to your shoulders.
Hold your arms straight out from your sides.
Without letting your hips or arms sag, roll across the balance ball as far as you can, take small steps sideways with your feet, you should only be able to go a few inches before running the risk of falling off.
Now reverse direction and roll as far as you can to the other side.
Bear Crawl
This is exercise trains the multifidus and can also be used to get an incredible conditioning workout
Use What You’ve Learned
Your spine needs the support of all its surrounding muscles, but the multifidus is critical to prevent it from collapsing under the weight it supports. Use these multifidus exercises to build and maintain a strong, stable, and pain-free spine that will make living your active lifestyle a breeze.