Lower ab workouts for Back Pain

0
203
Lower ab workouts

It may not sound logical, but doing easy lower ab workouts may help alleviate back pain. At least in my case, it has. What is the connection?

Abdominal muscles often referred to as “core muscles,” or “abs.”

Alternatively, more technically, the rectus abdominis, the transverses, the external oblique, and the internal oblique.

Extend from various parts of the ribs to areas of the pelvis, forming a portion of the “girdle” that holds the mid-section together.

Consisting of three layers, these muscles are essential to spinal support, good posture, and overall back health.

Moreover, just like the rest of our muscles, the stomach muscles weaken with age and need exercise to remain healthy and flexible.

Physical therapists have told me that a combination of strong stomach muscles and stiff back muscles may prevent and even treat many types of back pain, including pain caused by soft tissue injury, and posterior ligament or back muscles strain.

Start Strengthening your lower ab Muscles

Are you looking for some good exercises for the lower ab?

Below are the best lower ab firming exercises I have found for my routine. Although they are easy to do, I always start slow. Even easy lower ab workouts can put undue strain on muscles.

When doing exercises which require that I lie on my back, I do so on a firm surface, a firm, non-flexible surface. No matter how supportive a mattress is, it’s not the place for most exercise. I use a floor and a mat – my tailbone thanks me for it!

A patient, NOT a practitioner write this website. Exercises and techniques discussed here are provided to me – for my specific lower ab workouts needs. To avoid the risk of serious injury, they should not be used by others without being presented with a qualified health care provider.

Lower Ab Exercises
Maintain pelvic tilt while keeping resting leg relaxed at all times

Lower Ab Exercises

Lie on back with knees bent and feet flat to the floor. Flatten back to the level by bringing abdominal muscles in. Maintain pelvic tilt while keeping resting leg relaxed at all times.

  1. Bring one knee toward the chest. Hold this position for 10 seconds. Return to starting the job, then repeat with opposite knee.
  2. Bring one knee toward the chest. Straighten the knee. Hold for 5 seconds. Slowly lower leg to the starting position, then repeat on the opposite leg.
  3. Raise leg, keeping knee straight. Hold for 10 seconds. Slowly lower leg to the floor, then repeat on the opposite leg.

Leg Extender

Lie on back with hands under buttocks.

Leg Extender

  1. Lift legs, so they are vertical.
  2. While contracting abs, lower both legs so that the end of the feet are right above the ground. After holding that position for a couple of seconds, return legs to the vertical position. Repeat.

Elbow Raise

Lie face down, resting on your forearms.

Elbow Raise

  1. Push off the ground, rising, so weight is on your toes and elbows.
  2. Keep your back flat. Your whole body needs to stay aligned.
  3. Stay in this position for 5 seconds and then go back to the starting position. Repeat five times.

Want to get even stronger abs? Fitness ball exercises can also be an easy lower ab workouts.

Partial Curl-Ups

Lie on your back and cross arms loosely across your chest.

Partial Curl-Ups

  1. Tighten your abdomen muscles and curl up towards a sitting position.
  2. Hold for 5 seconds and slowly return to starting a job.
  3. Repeat five times.

Bridge Building

Bridge Building workouts

  1. Lie with lower back flattened to the floor.
  2. Tighten your abdominal muscles and buttocks. Slowly roll your pelvis backward and lift it off the floor, lifting one vertebra at a time. Rise until your pelvis, and lower back is entirely off the floor.
  3. Keep a straight line position. Do not arch your back. Hold in this position for 5 seconds while breathing naturally.
  4. Lower your body slowly, one vertebra at a time, starting with the upper vertebra and ending with the tailbone.
  5. Repeat 5-10 times.

Abdominal Tightening

  1. Lie on the floor, on your back with knees bent, feet flat to the floor.
  2. Inhale deeply. On your exhale tighten your abdominal muscles and lift your left foot a couple of inches off the floor. Hold for a couple of seconds.
  3. Return your leg to the starting position and do the same with your right leg.
  4. Repeat ten times with each leg.

More easy stomach exercise.

Another easy lower ab workouts, probably the best and easiest of them all, and an exercise to flatten your stomach.

Try holding your stomach muscles tight as often as you can while sitting or standing. Over time, you will be amazed at the difference this can make in the tightness in these muscles and the improvement in your posture.

Want to get that same tight muscle to feel right away? Try this one.

Backward Bend

  1. Stand straight with your feet shoulder width apart, keeping knees and ankle straight.
  2. Place hands on your back at waist level.
  3. Bend backward at your waist, keeping your knees as straight as possible.
  4. Hold 10 seconds and then return slowly to an upright position.
  5. Repeat several times without putting undue stress on your stomach muscles.

Although these lower ab workouts are typically thought of as easy stomach exercise, they are not meant for everyone!

If your pain is worsening by sitting or bending, your doctor or physical therapist may tell you to avoid curl-ups or bent-knee exercises. Moreover, suggest that instead, you try back-lying, standing, or walking activities.

LEAVE A REPLY

Please enter your comment!
Please enter your name here