Recommended Ab Workouts and Core Exercises for Back Pain

Certainly, it’s important to choose core workouts carefully, as not all exercises are suitable for treating or preventing back pain. Here are some top ab workouts and core exercises specifically beneficial for back pain:

1. **Plank**: This exercise strengthens the entire core, including the muscles supporting the lower back. Begin in a push-up position, then lower onto your forearms. Maintain a straight line from head to heels, engaging your core muscles, and hold for as long as you can.

2. **Bird Dog**: Start on your hands and knees, wrists aligned under shoulders and knees under hips. Extend one arm and the opposite leg straight out, keeping your back flat and core engaged. Hold for a few seconds, then return to the starting position and switch sides.

3. **Bridge**: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your glutes and core. Hold briefly, then lower back down.

4. **Dead Bug**: Lie on your back with arms extended towards the ceiling and knees bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the floor, keeping your lower back pressed into the ground. Return to the starting position and repeat on the other side.

5. **Cat-Cow Stretch**: Begin on hands and knees, wrists under shoulders and knees under hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow). Exhale as you round your spine towards the ceiling, tucking your chin towards your chest and pulling your belly button towards your spine (Cat).

These exercises target core muscles while promoting proper alignment and stability, helping to alleviate and prevent back pain. Always listen to your body, and consult with a healthcare professional before starting any new exercise regimen, especially if you have existing back issues.

Ab/Back Machine at Curves:

To perform this exercise correctly:

1. Sit in the machine with your hips and shoulders pressed against the seat back, ensuring proper alignment.

2. Grasp the handles firmly, keeping your arms rigid throughout the movement to engage your core effectively.

3. Contract your abdominal muscles and exhale as you lower your torso towards your knees, maintaining control and avoiding any jerky movements.

4. Inhale as you return to the starting position, focusing on controlled and deliberate movements throughout the exercise.

Remember to maintain proper form and alignment throughout the exercise to maximise its effectiveness and minimise the risk of injury.

Bird Dog:

• Start on all fours, with your wrist directly underneath your shoulders and your knees in line with your wrists.
• Looking straight down at the ground, squeeze your shoulder blades together and engage your core, to maintain a neutral spine.
• Extend one arm straight out in front of you, so it’s in line with your torso. At the same time, contract your glutes and outstretch the opposite leg straight back behind you. Pause for a few seconds, maintaining the flex in your abs and glutes to keep your shoulders and hips from dropping.
• Repeat on the other side, with the opposite arm and leg.

Certainly! Here are the instructions for the wall sit exercise, followed by a list of core and ab workouts that women with low back pain should avoid:

Wall Sit:

1. Stand with your back against a wall, engaging your abs to push your back firmly against the wall.

2. Walk your feet out in front of you until your knees are bent at a 90-degree angle, with your thighs parallel to the floor. Ensure your back remains pressed against the wall throughout.

3. Hold this position and engage your core muscles. You can rest your hands on your thighs or place them on your hips. For added intensity, extend your arms straight out in front of you at chest height.

4. Hold the position for 15 to 20 seconds, focusing on maintaining proper form and breathing steadily.

Core and ab workouts to avoid for women with low back pain:

1. Standing toe touches

2. Sit-ups

3. Leg lifts (both hanging and floor)

4. Bicycle crunches

5. Russian twists

Avoiding these exercises can help prevent exacerbation of low back pain and ensure a safer and more effective workout routine. Always prioritise proper form and consult with a healthcare professional before beginning any new exercise regimen, especially if you have existing back issues.

To safeguard your low back during ab workouts and prevent injury, it’s essential to take a gradual approach. Here are some tips:

1. Begin slowly, especially if you’re new to core strengthening exercises. Start with beginner-level workouts and gradually increase intensity over time as your strength improves.

2. Always warm up before starting your workout and cool down afterward. A proper warm-up prepares your body for exercise and reduces the risk of injury, while cooling down helps promote recovery and flexibility.

3. Incorporate lower back stretches into your routine to maintain flexibility and reduce tension in the muscles supporting your spine.

4. Listen to your body and stop immediately if you experience any back pain or discomfort during exercise. Pushing through pain can worsen injury and lead to further complications.

By adopting these precautions and listening to your body’s signals, you can effectively protect your low back and enjoy a safe and effective ab workout routine.