Easy Stomach Exercise for Back Pain

It may not sound logical, but doing easy stomach exercise 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"...

...or 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 very important to spinal support, good posture and overall back health.

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

Physical therapists have told me...

...that a combination of strong stomach muscles and strong back muscles...

...may prevent and even treat...

...many types of back pain including pain caused by soft tissue injury, and back ligament or back muscles strain.

Start Strengthening Your Stomach Muscles

Are you looking for some good exercise for the stomach?
Below are the best stomach firming exercises I have found for my own routine. Although they are easy to do, I always start off slow. Even easy stomach exercises can put undo 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 floor and a mat - my tailbone thanks me for it!

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

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

1. Bring one knee toward chest. Hold this position for 10 seconds. Return to starting position, then repeat with opposite knee.
2. Bring one knee toward 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.

1. Lift legs so they are vertical.
2. While contracting abs, lower both legs so that the back 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.

1. Push off the ground, rising up 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 5 times.

Want to get even stronger abs? Fitness ball exercises can also be easy stomach exercise.

Partial Curl Ups
Lie on your back and cross arms loosely across your chest.

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

1. Lie with lower back flattened to the floor.
2. Tighten your abdominal muscles and buttocks. Slowly roll your pelvis backward and lift it up off the floor, lifting one vertebra at a time. Rise until your pelvis and lower back are fully 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 you 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 10 times with each leg.

Another easy stomach exercise, probably the best AND easiest of them all, and definitely 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 feel right away? Try this one...

Backwards Bend

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

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

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

A bit of abdominal strengthening exercise, along with back stretching exercise and back strengthening exercise may have you well on the way to a healthy back and spine!