If you have back pain, you want exercises that stabilize the spine, not move it, says Rick Richey, National Academy of Sports Medicine master instructor. That means avoiding crunching, arching the back (a mistake people often make during planks), and twisting motions. Instead, you'll tone and strengthen your midsection by contracting your abs and working against the instinct to rotate during these moves. Even better, after doing these exercises several times a week, you might notice fewer aches, since back problems can be the result of weak core muscles.
Start with this movement prep that Richey, who's also a certified personal trainer, and a corrective exercise and performance enhancement specialist, has all of his clients do before any type of core move to get a sense of how your abs should feel during the exercise. Draw your belly button in toward your spine, squeeze like you're doing a Kegel, and contract your abs like a toddler is about to jump on your stomach. Practice 10 reps, holding each for 5 seconds, then do this during each of these four exercises.
(If you feel any pain during these movements, stop and make sure you're following the form tips correctly. If the pain persists, talk to your doctor.)
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Weak glute muscles can contribute to back pain too, says Richey, so by working your backside in addition to your abs, this move does double duty.
1. Lie down on the floor, holding a 5-pound dumbbell in your left hand, right hand resting on your abdomen. Your legs should be a few inches apart and your knees bent at 90-degree angles.
2. Squeeze your glutes to lift your butt, lower back and mid-back off the mat, until only your feet and your upper back are touching it.
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3. As you hold that bridge position, extend your left arm and bring the dumbbell straight toward the ceiling, then slowly lower it out to your left side until it's a few inches from the floor. Lift it back toward the ceiling; that's one rep. Focus on keeping your torso still and your right shoulder in contact with the mat; don't let your body rotate to the left as you bring the dumbbell toward the floor.
4. Do 15 slow, steady reps, keeping your hips up in the bridge position the whole time, then repeat with your right arm holding the dumbbell. You should be able to do 15 slow reps, and the last one or two should be a challenge—adjust your dumbbell weight if you're cruising through 15 reps or struggling to get to 10.
Named after physical therapist John Pallof, this move can be done at home with a resistance band or at the gym (Richey is demonstrating on a cable machine). Here's how to do it at home.
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2. Stand perpendicular to the door or piece of furniture, so that your left side is facing it, grab the handle of the resistance band in both hands, and hold it in at your chest. You want to stand far enough away from the door or furniture so that the band is taught and you feel some resistance even when you're in this starting position. Make sure your back is in a neutral, natural position (no arching).
3. Keeping the rest of your body still, extend your arms straight out in front of you, feeling the resistance band get tighter as you push out. Your torso will want to twist to the left when you extend your arms—don't let it. Hold for a second when your arms are fully extended, then bring them back into your chest. That's one rep.
This is another move that can be done using a cable machine if you're at the gym (as shown by Richey). But if you're at home, it's easy to do there too. There's even a version you can do at the office.
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2. Stand far enough away from the door so that the band is tight when you grab both handles, extend your arms out and hold them slightly lower than chest height.
3. Starting in that position, keep your lower body and torso still as you keep your arms straight and sweep them down to your sides. Slowly raise them back to starting position. That's one rep; do 15. You can do a variation of this with a table too—sit down, extend your arms in front of you with palms on the table, and brace your core as you push down into the table. It's a very subtle move—you have to press down hard and really contract your abs to feel it. Hold for a second, then release, and repeat for 15 reps.
Richey challenges his clients by placing a yoga block on their lower back as they do this to make sure they're not swaying. Once they master that, he has them try it the way he’s demonstrating above, with a softball on their back.
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2. Crawl forward, moving your right hand and left foot in unison, then your left hand and right foot. As you crawl, focus on not letting your body sway from side to side. Don't let your hips rise up either; they should stay level with your shoulders. Taking very small steps will help..
3. Start with 15 seconds of crawling, working your way up to 30 seconds. The goal is to be able to do three sets of 30 seconds.When you work out, you want to feel the burn — but sometimes you can overdo it. Overworking your abs can cause symptoms that can be unpleasant or painful. Muscle soreness, spasms and cramps are some of the typical negative side effects of an abs workout.
Muscle soreness is often to be expected following a workout. According to the National Kidney Foundation, this phenomenon is known as delayed onset muscle soreness (DOMS). It occurs due to the stress placed on your muscles during exercise.
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When DOMS occurs, your muscles are essentially becoming inflamed. This leads to unpleasant side effects like pain, soreness, swelling and muscle spasms.
Although DOMS can be unpleasant, it isn't actually bad — it's a completely normal part of muscle building. The symptoms it causes are actually part of the rebuilding process that helps you grow and strengthen muscles.
You're particularly likely to experience DOMS if you've just started a new type of workout program or integrated a new type of exercise into your workout routine. It also commonly occurs when you've increased the intensity of your workout or if you've repetitively performed a certain exercise without taking adequate breaks.
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DOMS typically starts six to eight hours after you've exercised. It's felt as mild, uncomfortable pain that often lasts for a full day or two. However, if the pain is intense for the day or two after, you probably have overworked abs.
You should be aware that it's possible to experience symptoms that are unrelated to DOMS. For instance, if the pain in your abs suddenly occurred after a particular exercise, it's usually not DOMS. Extreme swelling and sharp or long-lasting pain are also not typical of DOMS.
Harvard Health Publishing recommends consulting your doctor if you have abs symptoms like these. They can be a sign of a strained or torn muscle or might even be due to a kidney problem.
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The negative side effects of an abs workout can be unpleasant, but they are typically manageable. According to a September 2016 review in the journal
Popular muscle pain reduction strategies include stretching, cryotherapy and cold water immersion. Dietary supplements and over-the-counter anti-inflammatory medications can also help soothe your sore muscles.
If you have mild, DOMS-related symptoms, the National Kidney Foundation recommends performing gentle exercises to help relieve the soreness and pain. Light stretches will be particularly helpful in mediating the side effects of an abs workout.
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Both heat and cold can also help counteract bad abs symptoms. Heating pads can be useful if you need to temporarily ease mild discomfort like soreness. However, icing your abs is better if you need to decrease the swelling and inflammation caused by overworked abs.
Johns Hopkins Medicine recommends applying an ice pack or performing an ice massage right after you finish your workout. You shouldn't ice for longer than 20 minutes. However, you can ice on a daily basis if you're very active.
However, the American College of Sports Medicine states that none of these pain management strategies help speed up recovery. You'll often need to consider taking a break from your workouts if you have overworked abs.
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Overworked abs can happen to anyone on occasion. However, recurring or severe muscle soreness can be harmful, causing serious injuries. It can take a long time to recover from a torn muscle. You may even injure other parts of your body if you try to exercise with an injury and push through the pain.
Harvard Health Publishing suggests that intense physical exercise can even lead to rhabdomyolysis (commonly known as rhabdo). Rhabdo is a very rare but serious condition that occurs when your muscles are so overstressed that their cells burst.
When this happens, burst muscle cells enter your bloodstream and cause issues like weakness, soreness, pain and dark urine. Rhabdo
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