Let’s say your foundation is your pelvis. If it’s unstable, then the other structures like the back and spine’s muscles will have to take up the slack. Unfortunately, this job was not designed for them.
When doing stabilization exercises for spine stabilization, it’s important to keep the spine neutral and learn to maintain it throughout life. But keep in mind that neutral doesn’t mean straight. Neutral means the natural curves of the spine is allowed to be present. The spine being allowed to function is imperative. After maintaining neutral spine, proceed to the next progression which is strengthening the core. You must do proper pelvic stabilization and re-training of the lower abdominal because if you want to control the spine, then you must also control the pelvis. Don’t forget that the foundation of the body where the spine is attached is the pelvis. Remember that other structures will also be off if the foundation is off. If you lack pelvic control, you will also lack spinal control.
The question is, how can your pelvis be controlled? Engage your lower abdominal wall and oblique muscles in certain exercises, specifically exercises that aim in strengthening the core. You ask how this is done? Then you need to know that sit ups and crunches are not the way to do it. Leg raises and crunches are the solution to getting those 6-pack abs. In fact, because of the increased pressures and stresses on the disks, crunches and leg raises can make back issues worse.
It’s important to begin at the foundation or core, which is lower abdominal training. When you train the lower abdominal wall, use proper abdominal firing so that less stress will be placed on vertebral disks and activate the movement system. The effects will be less stress to tissues, greater muscular and mechanical efficiency, and proper muscle activation.
Abdominal bracing or proper lower abdominal contraction are the things involved in core training. This means that firing of the abdominal wall while the hip flexors deactivate should be coordinated, and the upper body and legs should be relaxed. With this concept as well as spine stabilization with neutral spine, you’ll learn to maintain, find and work within the coordinated spinal mechanics.