Welcome to the Quiz Review for Lesson Three.

In Lesson Three, you were asked four questions. Take a few moments to compare your answers to those given here.

1. Which four tissues in the body must work together to stabilize the spine?

Ligaments protect the spine from unwanted movement. Fascia, such as the TLF (thoracolumbar fascia) in the low back, provides a connecting point for important muscles. It also keeps your back in the power position and amplifies the power that is generated in your low back muscles. Muscles are the dynamic stabilizers of the low back. Nerves send and receive information needed to keep your spine stable. Back pain can interrupt normal nerve function, leading to impaired position sense and muscle activity.

2. Which two core muscles help stabilize the spine, and how do they work?

Lumbar multifidus: The multifidus muscles cross each spinal segment, making them one of the best muscles to stabilize the spine. They work together with the transverse abdominal muscles to prevent shifting between the spinals segments and to guide and control the spine as you move.

Transverse abdominal (TA): The TA works on a feed-forward loop, giving it a split-second advantage to establish spine stability before you actually move, lift, or do other motions. The TA coordinates its actions with the multifidus muscles to grip and hold the spine.

3. What are the basic principles of spinal stabilization exercises?

These exercises start out by engaging the core muscles. Bracing the abdomen causes an increase in abdominal pressure, which gives added stability to the spine. Eventually, the exercises progress to include weights, pulleys, stability balls, foam rolls, or other methods to challenge your core and improve your spine stability.These exercises start out by engaging the core muscles. Bracing the abdomen causes an increase in abdominal pressure, which gives added stability to the spine. Eventually, the exercises progress to include weights, pulleys, stability balls, foam rolls, or other methods to challenge your core and improve your spine stability.

4. What methods are available to stabilize the spine?

The most dramatic way to stabilize the spine is lumbar fusion surgery, which often involves bone graft and metal plates and screws. A less invasive measure is a flexible back brace, though there are some drawbacks that keep most spine practitioners from issuing them routinely. Finally, lumbar stabilization exercises are often prescribed as a way to train the core muscles to hold and protect the spine during activity.