What Is A Good Abdominal Workout For Someone With A Bad Back?

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Training Question: What Is A Good Abdominal Workout For Someone With A Bad Back?

I want to further develop my abs but I have a terrible back. My chiropractor said to do crunches instead of sit-ups but still I can't do even 50 reps without writhing in pain afterwards, is there an ab exercise that isn't so brutal on the back?

Answer #1

First, do you stretch before, between sets and after? Stretching is the best way to handle a sore back. Next, doing lower back raises helps strengthen these muscles; take it easy at first. Is it possible that you take Creatine? Creatine causes pain in the kidney areas for some folks (like me). I mistook it for muscle strain. An exercise you might want to try: Go to the cables. Put the horn-shaped bar on. Face away from it, grasp the bar, hold it above your head and bend over as far as possible, using ONLY the abs to bend. I'd suggest doing as many reps as possible vs. pulling heavy weight. Keep your knees slightly bent and feet slightly more than shoulder width or you'll feel a strain in the groin. I've seen folks doing this on their knees also, but I believe in training the abs from a standing position as much as possible (unless you're just going for looks). I have lower back pains also and I've found all this works best for me. If you know someone who's into yoga, they'll be able to give you the best stretching routines to help. Good Luck

Answer #2

I am recovering from lower back surgery and have been doing a daily abdominal routine set up by my physical therapist.

Upper ab crunches: Place the bottoms of your feet against the wall and keep you knees at a 90 degree angle. MAKE SURE YOUR TAIL BONE STAYS IN CONTACT WITH THE FLOOR FOR SUPPORT THAT WHOLE TIME!!! Use a light weight at first, holding it above your head with both hands then press slowly straight up. Be sure your head also faces straight up and exhale at the top of the crunch, then lower slowly. Form is very important!

For the lower abs, follow the same routine, but place a large Swedish therapeutic ball under your calves and squeeze your heels downward with each crunch, again making sure your tailbone remains in contact with the floor.

I do 3 sets of 30 of each type every day and have been increasing weight from 10 to 30 lbs. This routine has greatly helped to stabilize the lower back.

Answer #3

I have had MANY back problems in my life, but am mostly fine now thanks to this exercise, the only relatively "safe sit-up" I know of (and I have tried them all). I learned about it from one of many chiropractors I've seen:

Lie down on the carpet (or mat) and put legs (from toes to knees) on top of a couch (horizontal), low bed or chair. From buttocks to head is flat (horizontal) on floor. From buttocks to knees is vertical. The couch (bed, etc.) supports your legs, the floor supports the body, and you must do a few things only: With arms alongside body or lightly crossed and hands touching opposite shoulders (1) GENTLY flatten your low back against floor (rotate pelvis to do so) until no space is between lower back and floor, then (2) tighten stomach muscles and lift shoulders just a little bit off the ground (an inch or two max), attempting to lift head up toward ceiling (not bent toward your stomach) without jerking. Then (3) gently push on your stomach muscles with your fingers, moving them up and down the stomach area.

All this (1 repetition) takes maybe 5 seconds. Then lower your head and shoulders gently to ground. Relax. Do again. Repeat maybe 5-10 times, depending on your condition. I have found that the pressing of the fingers on the tense stomach muscles produces the best and fastest results. The chiropractor did not tell me about this - I've read it in a few books. A muscle only gets stronger when under tension, and that increases the tension. Do everything gently.

Also, do a few of these "safe sit-ups" "off to the side" by raising your shoulders at an angle, with one shoulder higher than the other, and moving your head in the direction toward one knee, instead of straight up in the air. You still only come off the ground an inch or two, but gently twisting slightly toward one side or the other. This strengthens the muscles on the sides of the stomach area (obliques). Do a few of these sit-ups toward each side. My back does not let me do these "off center" ones more than a little bit off center, as one side of my body is much stronger than the other. If your back is better, you might over time, do some where you sit up a little more off center than the knees. I have learned that I stay within the knees. I have been doing these exercises morning and night for maybe 8 years with excellent results. Of course, you have to lift things properly, exercise, sit properly, eat right, etc. and avoid excessive stress. Good luck.

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