In this post, we’ll
explore the specific muscles involved in chronic lower back pain, discuss how
inspiratory muscle training can make a difference, and review the findings of a
recent study that sheds light on these connections.
The article explained
in this post is titled, “Inspiratory Muscle Training in Rehabilitation of
Low Back Pain: A Randomized Controlled Trial”. This article shares results
for combating Chronic Low Back Pain (CLBP) using Overhead Squat Exercises and
Inspiratory Muscle Training. The tests the scientists used were static and
dynamic overhead squat assessments. All the participants of this study
performed these assessments before and after the 8-week Inspiratory Muscle
Training protocol.
Limitations
This study does have several limitations in the design of
the experiment. These limitations may make the results of this study only
applicable to the following specific group of people: athletic men and women
between the ages of 18 – 25. “Athletic” here refers to - weightlifting and
powerlifting athletes with Chronic Lower Back Pain (CLBP) who had exercised for
at least 3 years, 3 times per week, 75 minutes per session. Another limitation
was the sample size of the study. There were 47 people (23 male, 24 female) in
the study split into two groups, an experimental and a control group.
Muscles
Involved
When it comes to CLBP,
several muscles are involved and can be potential causes of aggravation. It is
known that CLBP is caused by an obvious weakness in the core and trunk muscles.
This can lead to impaired breathing, increased pain, muscular imbalance, and
spinal instability. These symptoms can significantly impact your daily life by
making movement and breathing more difficult, increasing your risk of injury,
and reducing your overall quality of life. While they aren’t typically
life-threatening, they can lead to chronic discomfort and limit your ability to
stay active if not properly addressed.
The transverse
abdominis muscle in particular is more active during respiration than the other
muscles such as the rectus abdominis and internal and external obliques. In
this study, the focus was on changes in the erector spinae, multifidus,
transverse abdominis, and rectus abdominis muscles due to the training
protocol.
Inspiratory
Muscle Training
Inspiratory Muscle
Training (IMT) typically involves the use of a specialized breathing device that,
in some models, comes with different resistance settings as one strengthens
their respiratory muscles. These muscles include the diaphragm and the
intercostal muscles. The relationship between the diaphragm and the core
muscles in this article isn’t immediately obvious.
When you inhale
deeply, the diaphragm contracts and moves downward. This creates a cavity in
your thoracic region and pushes the abdominal organs outward. This pressure
acts as a brace for the spine during deep breathing. CLBP weakness or
dysfunction in the diaphragm can lead to compensatory patterns where muscles,
specifically in the lower back, overwork to stabilize the spine. Strengthening
the intercostal muscles also contributes to better posture and reduces
compensatory strain on the lower back.
In the next section I
will break down the results of this experiment under this training protocol. If
the general assumptions of the impacts of IMT lean more towards truth, then we
should see improvements in a participant’s muscular balance, core muscle
coordination, reduced stress on the lower back, and potential pain relief.
Results
The study found that
the outcome of IMT was an increase in core muscle activity in both the static
and dynamic overhead squat test. They found a statistically significant
decrease in muscle activation in the erector spinae and rectus abdominis
muscle. And a statistically significant increase in muscle activation in the
multifidus and transverse abdominis muscles.
To break that down a
bit more, after the 8-week training protocol, activation of the multifidus and
transverse abdominis muscles helped the body rely less on the erector spinae
and rectus abdominis.
My
Analysis
Keep in mind that this
article has quite a few limitations. The sample size is relatively small. The
ages of the participants are in the young adult range. The participants also
didn’t have any known health deficits and had trained for at least 3 years.
This is a very specific study, that most people may not be able to relate to.
But the science and potentially positive effects of a protocol like this can be
beneficial to people who might be interested in trying it.
The right breathing
technique should be utilized. That’s a known element that has become
increasingly popularized in recent years. You don’t have to be a cardiovascular
nut to breathe properly.
Full use of the core
is also an important element in overall body fitness. You should try incorporating
some crunches or core related exercises in your workout plans. It may not
reverse lower back pain, but it will at least improve trunk stability, posture,
and general everyday activities like bending, twisting and standing up.
What About
You?
Have you ever
struggled with chronic low back pain? How has it impacted your daily life? Do
you think incorporating inspiratory muscle training could make a difference in
your own recovery or fitness routine? Have you tried inspiratory muscle
training and how has it affected you? I’d love to hear your thoughts and
experiences in the comments below.
For those interested in exploring the study in more depth, I encourage you to read the full article. You can find it in the reference below.
Ahmadnezhad, L.,
Yalfani, A., & Gholami Borujeni, B. (2020). Inspiratory muscle training in
rehabilitation of low back pain: A randomized controlled trial. Journal of
Sport Rehabilitation, 29(8), 1151–1158. https://doi.org/10.1123/jsr.2019-0231
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