After struggling with frequent low back and glute pain, I finally started to see an excellent physical therapist.  I was shocked to learn that "weak abdominals", specifically weak transverse abdominals were largely to blame for my discomfort.  Why was I shocked?  I had been training my abs and core with a well rounded and diverse routine since the age of 15 years old and I had the six pack abs to prove it!  Turns out, though my rectis abdominals (the six pack) were strong, the transverse abs, which are responsible for supporting and protecting my low back, were never really targeted through my years of training.

So why should you train your transverse abs?  Well for starters, having strong muscles in this area will protect and support your back through rigorous training, hours sitting in an office chair at work and keeping up with your family.  I learned the hard way that you can look fit and strong and actually be weak.....very humbling!  Some ways to test to see if your transverse abs are weak?  Does your back hurt after sitting for extended periods of time in an office chair?  Does your back hurt after long walks or being on your feet?  Ultimately if your transverse abs are weak, your back and glute have to work overtime to compensate and this leads to pain.

There are many ways to train your transverse abdominals and you should always work with a great personal trainer or a physical therapist.  Check references, training certificates, and years of experience.  I recommend working with a physical therapist who specifically does "body work" and myofascial release training.  Some of the exercises I now include daily in my routine include "100's" (anyone who does pilates will know that one!), scissors with legs in the air and a resistance band wrapped around my ankles, and mini crunches with a nerf ball to support my low back.  Most important, I've learned how to purse my lips and breathe correctly to specifically target the transverse abs and make my workout that much more efficient. 

If your struggling with back pain, I highly recommend that you seek out a professional.  I've learned that there's no reason to struggle through the pain (I was always a believer of no pain,  no gain until the pain got to be too much to stand and I couldn't work out at all!).  It takes only minutes to properly train your core to prevent injury and pain.  I'm also happy to report that my new ab routine has my abs looking better than ever!

Valerie Cogswell

Nutrition Coach and Head Chef