Low Back And Abdominal Exercises

If you suffer from lower back pain, you’re not alone – nearly 80% of adults experience low-back pain at some point in their lives.[1]

Some of the most common causes for low back pain include: pulling a muscle in the low back, overuse, poor posture, improper lifting technique and excessive sitting.

It’s been shown in research that if you’re looking to reduce your low back pain you’ll need to strengthen your low (lumbar) back muscles and your core muscles.[2][3]

Exercises For Core Muscles

It’s important that you focus on strengthening both the smaller, deep (Local) muscles, as well as the outer (global) muscles [4]… All these muscles work together to help stabilize your spine and pelvis – which in turn will reduce low back pain, stabilize your spine, and prevent injuries.

It’s important to note that core weakness (as well as glute weakness) often results in a postural dysfunction, Anterior Pelvic Tilt – which can contribute to low back pain.

– While bracing your core, raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.

How To Do Leg Lifts: Strengthen Your Hips, Abs And Back

– Begin lying on your back on the floor with your knees bent and feet positioned flat on the floor with your arms positioned beside your torso.

– Keep your abdominals tight, then hinge at your hips and bent your knees to about 90 degree angle (as if you’re sitting).

– Ensure that your spine is in a neutral spinal position (not sagging in low back, or lifting butt in the air).

Brutal Abs Workout

– Exhale to bring your ribcage down and try to flatten your back onto the floor by rotating your pelvis upwards and bracing your core muscles (this is the starting position for this exercise that you need to hold throughout the movement).

– Start the exercise by extending your left leg, straightening at the knee and hip and bringing the leg down to just above the floor (don’t let your lower back arch); at the same time, lower your right arm back to just above the floor.

Doing these exercises will help strengthen your core and low back muscles – which in turn will reduce the likelihood of you injuring your back.

Standing Core Exercises For Back Pain

Sources:[1] Corrective Exercise: How to keep clients injury-free, pain-free and coming back! – NASM Blog. NASM Blog https://blog.nasm.org/fitness/corrective-exercise-keep-clients-injury-free-pain-free/. Published 2020. Accessed February 12, 2020.

[4] Koh H, Cho S, Kim C. Comparison of the effects of hollowing and bracing exercises on cross-sectional areas of abdominal muscles in middle-aged women. J Phys Ther Sci. 2014;26(2):295-299. doi:10.1589/jpts.26.295

As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded to empower others to fix their postures and ease their back pain from home.Challenge your abs, obliques, and lower back with this set of core strengthening exercises. A thorough core workout routine designed to transform, tone, and sculpt your midsection!

Lower Ab Exercises Made Better... (one 3 Second Tip!)‏

1. Criss cross crunches: 60 seconds. Stand with your hands behind your head, bend your right leg and lift your knee as high as you can. Rotate your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side.

2. Plank bird dog: 45 seconds. Start in a plank position and extend one leg and the opposite arm at the same time. Pause for 2 to 3 seconds, return to the starting position, and switch sides.

3. Dumbbell leg loop: 45 seconds. Sit on the floor, hold a dumbbell on your right hand, lean your torso back, and lift your legs a few inches off the floor. Drive your right knee up toward the chest, and loop the dumbbell under the right knee and to the left hand. Switch legs and repeat.

Abdominal Exercises If You Have A Bad Back

4. Leaning camel: 60 seconds. Get down on your knees, with your thighs perpendicular to the floor, and hold the dumbbell in front of your chest. Slowly lean your torso back and then return to the initial position.

5. Plank straight arm kickback: 30 seconds + 30 seconds. Grab a second dumbbell and get into a plank position, with your wrists under your shoulders and your feet hip-width apart. Lift one arm up and back, keeping it straight. Lower your arm to the starting position, repeat for 30 seconds, and switch sides.

6. Bird dogs: 60 seconds. Start on your hands and knees with the hands under the shoulders and the knees under the hips. Extend one leg and the opposite arm at the same time and pause. Switch sides and repeat.

Pelvic & Low Back Pain After Stomach Exercises

7. Tabletop reverse pike: 45 seconds. Sit on the mat with your knees bent, your arms extended back, your fingers facing the body, and lift your butt off the mat, coming into a tabletop position. Lower your hips, straighten your legs, and lengthen the spine. Repeat for 45 seconds.

8. Side crunch leg raise: 45 seconds. Lie on your back with your legs fully extended and your arms by your sides. Raise your left leg and your upper back off the floor, reach your arms to the left side, and crunch. Switch sides and repeat.

9. Dumbbell side bend: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Bend to your right side, as far as it feels comfortable, and pause. Return to the starting position, repeat for 30 seconds, and then switch sides.

What Are The Best Ab Exercises For Bad Back?

10. Side plank rotation: 30 seconds + 30 seconds. Start in a side plank position, with your right shoulder over your elbow, your body in a straight line, and reach your left hand toward the ceiling. Twist your torso forward and slowly place your left arm under your body. Repeat and then switch sides.

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Back Exercises And Abdominal Exercise Recommendations

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …