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How does a book help when doing belly exercises?

Q: I'm learning how to do some belly exercises to help with my back pain. While lying on my back with my knees bent I put a heavy book on my stomach. Then I'm supposed to pull my stomach muscles in. How does the book help?

A: The weight of the book gives an outside cue to "wake up" the abdominal muscles. They pay a little more attention when there's an added stimulus. The book weight combined with the pull of gravity in this position work together to improve your muscle contraction.

Sometimes people start with a fairly heavy book. Over time the book is traded for a lighter one while still contracting the muscles with the same vigor. The goal is to be able to contract the abdominal muscles fully on your own without the added help.

Deydre S. Teyhen, PT, PhD, OCS, et al. The Use of Ultrasound Imaging of the Abdominal Drawing-In Maneuver in Subjects with Low Back Pain. In Journal of Orthopaedic & Sports
Physical therapy. June 2005. Vol. 35. No. 6. Pp. 346-354.

Where Does It Hurt?
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Patient Experience

The pain was so excruciating in my heel I was seriously worried about being able to continue work at the post office. My physician gave me stretches and massage exercises that didn’t help, and he told me I would probably require surgery for my foot in a few weeks. I went to this clinic and after one session my pain disappeared! We found my pain was actually coming from my back, and that surgery would have been a waste of money and time. I feel great now, and even better I didn’t have to do surgery!

Sheila C., Montross

I’ve tried all kinds of shoes; I’ve spent so much money on that stuff. I went to a chiropractor a few times and even did physical therapy once with not much improvement.My back and legs still feel bad. And now I feel like an old lady when I walk. Even my granddaughter holds on tight to me, because she thinks I’m going to fall.Since I’ve been here the sciatica in both legs is completely gone. I can also sit as long as I like, stay independent, and not feel stiff when I get up from a chair!

Ella C., Warsaw

The biggest problem I was having was in the morning. First thing, my back hurt so bad I couldn’t even stand up. I had to sit for 30 minutes before I could even move. I was really scared to move around in the morning, it had a huge negative effect on my life. I use my exercise and lumbar roll now, and I have zero issues in the morning when getting up. I can now walk down the hall and actually get my coffee pain free. My back feels great, and it’s been a tremendous help for me.

Alleyne D., Colonial Beach