In the summertime, six-pack abs are just as desirable as a cold six-pack of brews. But if you’re one of the 80 to 90 percent of Americans affected by back pain at some point in their life, crushing ab workouts is much more difficult than crushing Bud Heavies. Still, strengthening your core is absolutely critical, not just for day-to-day tasks and overall body stability, but also to help treat your annoying back pain.
“A strong core is critical in alleviating back issues, ” says Dan Giordano, DPT, CSCS, and cofounder of Bespoke Treatments in New York City. “And while working out your abs may not feel stellar, there are exercises you can do to shape up without the wince.”
Here, Giordano shares seven ab exercises you can do if you struggle from lower back pain. The best part? When done together (do two sets of the below moves, resting 30 seconds between each), you’re tackling your entire core from the transverse abdominis to accessory muscles. (For more ways to carve your core, check out our new Anarchy Abs workout.)
Core Strengthening Exercises For Lower Back Pain Archives
Do it: Assume a pushup position with your arms completely straight. Brace your core as if you are about to be punched in the gut. Without changing your lower-back posture, lift your right foot off the floor and raise your knee to your chest. Touch the floor with your right toes. Then simultaneously jump your right foot back to the starting position while bringing your left knee to your chest this time. Alternate back and forth. Continue for 30 seconds.
Trainer notes: “You want to keep your hands slightly rotated [out or away from your body] to take the pressure out of the shoulder joints, ” says Giordano.
Do it: Lie on floor with feet in air, hips and knees bent 90 degrees, pressing lower back down. Press your palms and knees together; hold, maintaining resistance, for 30 seconds.
Chiropractor Approved Ab Exercises That Are Safe For Your Lower Back
Trainer notes: “Do NOT hold your breath!” cautions Giordano. “Make sure to breathe easy, and brace through your core. When you feel like your back is starting to rise up, it’s time to stop the movement.”
Do it: Lie on floor with feet in air, hips and knees bent 90 degrees, pressing lower back down. Press your palms and knees together; hold, maintaining resistance, for 30 seconds. Extend one leg until heel hovers one inch above floor. Alternate back and forth. Continue for 30 seconds.
Trainer notes: “If you feel your pelvis shift as you’re pressing your legs forward and down, you’ve gone too far, ” cautions Giordano. “If it feels off, make this easier to execute by not lowering your legs as far toward the ground.”
Exercises For Lower Back Pain
Do it: Sit on the floor in the top of a sit-up position, knees bent and feet planted. Slowly roll down and back toward the floor. When you feel the tension in your core activate, return slowly to start. Do 12 reps.
Trainer notes: “Make sure you’re not lowering down too far; if you go too far, your feet will likely rise, ” says Giordano.
Do it: Lie on your right side with your knees straight. Prop your body up on your elbow and forearm. Raise your left hand until it’s perpendicular with your torso. Your body should form a T. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Breathe deeply, hold for 30 seconds. Repeat on opposite side.
Exercises And Stretches For Lower Back Pain
Trainer notes: “If you have back pain, the typical stacked-feet side plank will likely be rough, ” says Giordano. “Instead, alleviate pressure by widening your base of support and staggering the feet at the base of your plank.”
Do it: Lie faceup on the floor with your legs above you, slight bend int he knees. Place your hands lightly behind your head. Pressing your lower back to the ground and bracing your core, raise your head and shoulders, then crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position. Do 12 reps.
Trainer tip: “With back pain, your hamstrings may be tight, ” says Giordano. “A slight bend in your raised legs totally fine so you’re not straining to perform the movement.”(Your hamstrings can be critical to dealing with back pain. Click here to find out more.)
When Lower Back Pain After A Workout Is Cause For Concern
Do it: Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your hands behind your head. Lift your shoulders off the floor and hold them there. Pull your right knee in as you crunch straight up. Simultaneously straight your left leg. Alternate back and forth. Continue for 30 seconds.
Trainer tip: “You’re aiming for full extension of the leg, but it can be a bit much, ” says Giordano. “If your back starts to hurt, you can raise your extended leg higher which will alleviate pressure from the spine.”In this post, you’ll learn 3 amazing beginner core strengthening exercises for back pain relief (A printable PDF of top deep core exercises is included for your convenience, below).
I have a full video tutorial to show you how to perform these core exercises. Scroll below the images to follow the core routine along with me.
A 10 Minute Ab Workout For Back Pain
When the core muscles are weak and aren’t trained for load, every time you move a weight, twist, or bend over, there is always a risk of strain or injury because the spine is lacking stabilization and support.
I covered this a lot on this blog and you can check my other posts that are focused on strengthening the deep core muscles.
If lower back pain is preventing you from getting on the floor, check out these 3 seated core exercises as well as these standing core exercises that are all designed to get you relief from lower back pain.
Best Lower Back Pain Stretches And Exercises
Breathing into your core will engage your core muscles, and adding the brace activates the deeper core muscles: the transverse abdominis and multifidus.
To find out if you’re breathing through your chest or core, place one hand on your chest and one hand on your belly.
If you notice that the hand on your chest rises up more, start to direct your breath deeper so that your belly is rising instead.
Exercise Mistakes That Cause Back Pain
Hey there, I'm Sofia. Welcome to my blog! I'm here to help you get permanent relief from piriformis, hip, and lower back pain without spending years in pain suffering through information overwhelm or temporary fixes. I've been through the chronic pain journey myself. I know how lonely and hard it can get... Click here to read about my story and how I healed after 7 years of chronic pain, against all odds.
I help women and men break free from chronic hip and lower back pain (without spending years suffering through temporary fixes) while teaching them how to keep the pain from coming back. My prior chronic pain journey inspired me to create this blog. And, I'm SO glad you're here!
Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page.Published at 09/28/2018December 20, 2018 In Category Back Pain, physical therapy Tags: ab exercise, ab strength, ab workouts, back pain, bridges, core exercises, core workouts, lower back pain, plank
Core Stability Exercises For Lower Back Pain (no Stability Ball Needed)
In most cases, strengthening is pretty easy. Find a weight, lift it up and down several times, and move onto the next exercise. But abdominal strengthening has continued to vex people, leading them to persist with the same standby exercises: sit-ups and crunches.
However, studies show that these exercises can lead to back pain and most people don’t even use their abs for sit-ups! Full sit-ups involve heavy use of the hip flexors; while it’s important to strengthen this muscle group too, this exercise isn’t accomplishing the desired goal.
So, skip the sit-ups! Here are a few exercises that are both easier on your back and harder on your abs, giving you more bang for your buck while helping you avoid low back pain.
Abdominal Exercises If You Have A Bad Back
These may look easy, but planks are a challenging full body exercise that force you to activate your entire core. Prop up either onto your elbows (low plank) or hands (high plank), maintain a rigid core and hold! The amount of time is up to you but you should stop when your abdomen starts to drop toward the floor; this is a sign of fatigue. If possible, perform this exercise alongside a mirror at first so you can gauge proper hip and pelvis position.
When working on abdominal strengthening, most people neglect their obliques, or the muscles along either side of your abdomen. One good way to strengthen them is with side planks! Start by lying on your side, then prop onto your elbow or hand and lift your hips off the ground. Again, the hold time is up to you but you should stop when your abdomen starts to droop. Make sure you stay nice and level too! Most people tend to lean too far forward. Performing this exercise in front of
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