Back problems can make it difficult to perform certain exercises, but that doesn’t mean you should neglect your abdominal training. In fact, strong abdominal muscles can help you improve your posture and reduce the load on your back.
However, it is important to choose exercises that are safe and do not further aggravate back problems.
Below, we present 7 safe and effective abdominal exercises you can do if you have back problems .
Abs supine with knees bent
- Lie on your back with your knees bent and your feet flat on the ground.
- Place your hands behind your head without pulling or pushing on your neck.
- Raise your head and shoulders slightly off the floor while contracting your abdominal muscles.
- Hold the contraction for a few seconds, then slowly release.
- Repeat the exercise for 10-15 repetitions.
Modified plank
- Position yourself on the ground face down, resting on your forearms and knees.
- Make sure your elbows are aligned with your shoulders and your knees are aligned with your hips.
- Contract your abdominal muscles and lift your pelvis so that your body forms a straight line from your knees to your shoulders.
- Hold the position for 20-30 seconds, then relax.
- Repeat the exercise for 3-4 sets.
Pelvic bridge
- Lie on your back with your knees bent and your feet flat on the ground.
- Lift your pelvis so that your body forms a straight line from your knees to your shoulders.
- Contract your abdominal muscles and hold the position for 10-15 seconds.
- Slowly release your pelvis to the ground and repeat the exercise for 10-12 repetitions.
Dead Bugs
- Lie on your back with your arms extended straight up.
- Raise your legs so that your knees are bent at a right angle.
- Contract your abdominal muscles and extend one leg while lowering the other towards the floor.
- Return to the starting position and repeat with the other leg.
- Alternate legs for 10-12 total repetitions.
Bird Dog
- Get on all fours with your hands under your shoulders and your knees under your hips.
- Keep your core stable and lift one arm forward and the opposite leg back.
- Hold the position for a few seconds, then return to the starting position.
- Repeat with the other arm and leg.
- Perform 10-12 total repetitions.
Reverse crunch
- Lie on your back with your legs bent and your feet off the ground.
- Lift your hips and butt off the floor, bringing your knees toward your chest.
- Hold the contraction for a few seconds, then slowly release.
- Repeat the exercise for 10-15 repetitions.
Plank on the chair
- Sit on the edge of a chair with your hands gripping the sides of the seat.
- Lift your hips off the seat, keeping your knees bent at 90 degrees.
- Contract your abdominal muscles and hold the position for 10-15 seconds.
- Slowly release your hips into the chair and repeat the exercise for 8 to 10 repetitions.
Always remember to consult a health professional or physical therapist before starting any exercise program, especially if you have back problems.
The abdominal exercises listed above are considered safe for most people with back problems, but it is important to adapt them to your individual needs.
Maintaining strong abdominal muscles can help improve spinal stability and support, thus reducing the risk of further back injury.
