Have you ever noticed how important it feels to engage your core muscles when lifting something heavy or performing an athletic maneuver? There's a reason our bodies instinctively do this - stabilizing the core helps protect the lower back. This core engagement comes from increasing our intra-abdominal pressure, or IAP.
IAP, simply put, is the pressure that exists naturally within your abdominal cavity. When at rest, there is a small amount of pressure pushing outward on the walls of your abdomen from the organs contained inside - things like your intestines, stomach, liver, etc. This resting IAP helps support your spine and allows your core muscles to work more efficiently.
So, in summary - high IAP = stable spine + maximized muscle function of the entire core region. No wonder our bodies developed to instinctively do this! The challenge lies in learning how to consciously control and build up our IAP through targeted exercises.
Be patient! Developing strong IAP control takes consistency over time.
Listening to your body and breathing properly are also important when training IAP. Brace hard but don't hold your breath - maintain a natural respiratory pattern. And don't push through pain - listen to your body and ease up if you feel sharp discomfort in your low back or abdomen. With regular practice, you'll be surprised by how much-stabilizing support a high IAP can provide for your lumbar spine. Start integrating these tips today to take your core strength and injury prevention to the next level.
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