Strengthening these muscles helps support the body’s frame and may decrease back pain and injuries. By keeping your abdominals strong, you can help support your back and limit the amount of stress placed upon your spine.
If you have back pain, check in with your physical therapist (PT) and learn what you can do to comprehensively treat your pain. Your PT can help you find the best exercises for you, and he or she can help you attain and maintain good posture to keep your spine in its optimal position.
Before starting any exercise program for your back, you must check in with your healthcare provider to ensure that exercise is safe for you to do.
Lie on your backBend your knees to a comfortable positionLock your fingers behind your head or cross your arms in front of your chestCurl your head, shoulders, and upper back off the floorKeep your lower back in contact with the floor; you should only rise up a few inchesBreathe out as you riseHold this position for three secondsSlowly return to starting positionRepeat 10 more times
If you feel any back pain while you are performing the crunch, you must stop and check in with your healthcare provider or physical therapist.
Lie on your backBend your knees to a degree that is comfortable for you. The straighter your legs are, the harder the exercise will be. Contract your abdominal muscles to lift your feet off the floor in an arc-like motionLift your feet about 10 inches upSlowly (in the same arc-like motion) return your legs/feet to the floorRepeat 10 more times
Be cautious to avoid any strain to your lower back while performing this exercise. If you do feel pain, stop and check in with your personal healthcare provider.
Lie on your backBend your knees to a comfortable positionLock your fingers behind your headCurl your head, shoulders, upper and lower back off the floor and angle your left elbow toward your right kneeBreathe out as you liftHold this position for 5 secondsSlowly return to starting positionCurl your head, shoulders, upper and lower back off the floor and angle your right elbow toward your left kneeHold this position for 5 secondsAgain, breathe out as you liftSlowly return to starting positionRepeat 10 more times alternating your twisting motion
Keeping your abs working properly is a great way to stay in shape, and by regularly exercising and maintaining proper posture for your back, you may be able to stave off any attacks of back pain or sciatica.
