How to Prevent Back Pain with Abdominal Exercises

Many times chronic back pain is caused not by problems in the back but rather by weak abdominal muscles. Your abdominal muscles work to help you maintain posture and balance and carry out everyday activities. If these muscles become weak your low back muscles take over and can eventually become overworked. Keeping your abdominal muscles strong will go a long way to prevent and manage your back pain.

Instructions

Difficulty: Easy

1. Overhead Reach.
   Lie on your back on a firm surface. The floor works best as beds and couches are often too soft and will not provide enough support for your back. However do what you are able. Your knees should be bent with both feet flat on the floor.
2. Tighten your stomach muscles and reach both arms overhead. Your palms are facing up. Lower your arms towards the floor only as far as you can while keeping your entire back in contact with the floor.
3. Exhale and bring your arms back down by your sides so the palms are facing the floor. Repeat this exercise for eight to twelve repetitions. Remember to focus on your abdominal muscles and tighten your stomach muscles every time you lift your arms back and overhead.
4. Upper abdominals.
   Lie on your back and start with a pelvic tilt. To prevent back pain maintain a pelvic tilt throughout this exercise. Your knees should be bent with both feet flat on the floor
5. Bring your hands behind your head without clasping them and just lightly rest your fingertips on the back of your head. You want to avoid pulling on your neck so do not grab the back of the head. Tighten your stomach muscles, exhale and lift your shoulders and head off the floor in a straight upwards motion. Do not round the shoulders, instead think of lifting the chin to the ceiling. Keep your elbows back and open and remember to only have your fingertips on the back of the head. Only lift up enough to feel a pull in your abdominal muscles. It is a very small lift. If you start to feel this exercise in your neck do not come up as high or focus on tightening your abdominal muscles even more before you lift.
6. Lower abdominals.
   Lie on your back and start with a pelvic tilt. To prevent back pain maintain a pelvic tilt throughout this exercise. Your knees should be bent with both feet flat on the floor. Rest your arms down by your sides.
7. Tighten your stomach muscles and bring your right knee into your chest. Keep your back flat and your abdominal muscles tight as you lower the foot (do not straighten the knee) back onto the floor. Your knees should be bent with both feet flat on the floor. Next repeat the above bringing the left knee to your chest. Then lower the left foot back down. Again, your knees should be bent with both feet flat on the floor. Avoid straightening the leg out as this can increase back pain. In-between each knee lift make sure you end up with both knees bent and both feet flat on the floor. Repeat for eight to twelve repetitions.

Tips & Warnings

• Regular gentle exercise should help you relieve your symptoms not make them worse. Stop any exercise that increases your symptoms and never exercise to the point of pain.
• It is important that you feel these exercises in your stomach muscles not your neck. If it bothers your neck try doing a smaller movement and really focus on keeping the stomach muscles tight and the low back pressed to the floor.
• Always get a correct diagnosis for the cause of your back pain. The treatment for a disk injury is different then treating a muscular or neurological condition. Knowing the source of your back pain is the most important step in learning to prevent and manage your pain.