Lumbopelvic Stability

Exercise

Jul 25

Lumbopelvic stability: what is it and why is it important?

Lumbopelvic stability is often referred to as the ability to completely stabilize the pelvis against opposing forces. The pelvis functions by transferring loads generated by gravity and ground reaction forces from standing, walking, moving positions and lifting objects. These movements demand weight transfer between the lower limbs, hip joints, pelvis, and spine, making it important for the muscles connected to those areas to work together as a strong stabilizing unit to create healthy functional movement. If there is a missing link, discomfort or injury often results.

Sometimes pain or discomfort is unavoidable. For example, when moving homes, you may have to lift heavy boxes all day and your muscles aren't use to the amount of load, which may bring on soreness from a muscle strain. Sometimes we develop pain from physical trauma, like a fall. However, we can increase the strength of our core to help prevent future injuries or heal from current ones. And that is where our Pilates workouts can help.

In Pilates, we call our lumbopelvic muscles the powerhouse.

The powerhouse consists of a deep inner unit and an outer unit:

The inner unit are your deep core muscles that act like a corset:

transverse abdominals (front and sides)
multifidi (low back)
diaphragm (attached to the ribs)
pelvic floor (base of our inner core)

These work together to support your pelvis and spine, similar to how the rotator cuff muscles support your shoulder girdle.

The outer unit consist of your more superficial core muscles that are your powerful movers:

obliques (sides)
rectus abdominis (front)
thoracolumbar fascia (low back)
glutes (hips)
inner thighs

These work with the inner core to keep the movement of your lower back and legs controlled.

Most traditional Pilates movements began from the core, meaning each exercise starts with powerhouse activation. Some of the exercises begin from the limbs and flow into the core. Regardless, every exercise is core focused.

I have had the privilege to witness over and over again in myself and my clients how a consistent Pilates practice increases our strength in our powerhouse, translating to better outcomes in all areas of movement, from walking to sports to pain relief.

A great way to begin to connect with your outer and inner core muscles is a technique called bracing. This technique definitely provides stability to the lumbopelvic region. I have filmed a 3 minute video demonstrating how best to brace your core during standing lifts, planks, and abdominal exercises.

Next week where I will explore neutral pelvis vs imprinted pelvis and which one works best and when.