Abdominal Exercises That Won't Hurt Your Back
Having a healthy back means having a strong abdomen. The back must be supported by strong muscles that control how the body twists, turns and flexes. Lifting and carrying objects, walking or running without injury, even sitting without injuring the back requires strong abdominal muscles to support the back. So what do you do if a back injury or condition prevents you from doing the most frequently recommended exercises?
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Before You Begin
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The exercises that can hurt a damaged back vary from patient to patient. Talk to your doctor before you start any exercise program and ask him to review the movements you should avoid. He may have very specific recommendations you should follow.
Start slowly and move slowly. The key to getting the most benefit from exercise is to not speed or force. It is perfect form. Fewer reps executed more slowly, with perfect form, not only reduces injury but helps strengthen your body more.
Stop any exercise that hurts your back. Stop any exercise that gives you a sharp pain in your back immediately. Do not repeat exercises which, the day after you exercise, cause your back to hurt.
A back injury, mishandled, can result in long term disability. It can prevent you from engaging in almost any exercise for decades, which can cause weight gain and lead to heart problems. So ensure that the exercises you do to help your abdomen don't hurt your back.
Bent Knee Stretch
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Lie flat on your back, legs outstretched. Draw your left knee up to your chest and hold it for 10 breaths. Stretch the leg out again. Repeat the motion for the opposite leg. Repeat this procedure 10 times.
This stretch ensures that your back is relaxed, and it flexes the abdominal muscles required to raise and lower your legs. This is a good exercise for people with a bad back who are just beginning to exercise. This stretch should be pain free before you move on to other exercises.
The Plank
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Get onto your hands and knees, then move your feet back as if you are performing a pushup. Draw your belly up toward your backbone. Hold for as long as you can without feeling any pain in your back. Then kneel again. Perform this exercise four times, concentrating on increasing the length of time you hold the exercise.
The Kneeling Stretch
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Get onto your hands and knees. Straighten your left arm and left leg to make a straight line. Hold for a count of eight. Return the left hand and leg to the ground. Repeat this motion with the right arm and leg. Repeat this exercise four times.
Leg Raises
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Lie on your back and raise one leg until it is at a 45 degree angle to your body. Hold the leg there for a count of eight. Return the leg to the ground and repeat the motion with the opposite leg. Repeat this set of motions eight times.
Other Exercises
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Stationary bikes with good back support are great exercise solutions for those with bad backs. Stationary bikes allow you to control how much stress your back is under and how much your abdomen is worked.
Swimming is a good exercise for a bad back as well. Working in the near weightless environment of water minimizes the stress on your back, slows your motions to prevent injury, and allows your abdomen to have free range of motion.
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