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!
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.
- Bring one knee toward chest. Hold this
position for 10 seconds. Return to starting
position, then repeat with opposite knee.
- 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.
- 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.
- Lift legs so they are vertical.
- 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.
- Push off the ground, rising up so weight is on
your toes and elbows.
- Keep your back flat. Your whole body needs to
stay aligned.
- Stay in this position for 5 seconds and then
go back to the starting position. Repeat 5 times.
Partial
Curl
Ups
Lie on your back and cross arms loosely across your chest.
- Tighten your abdomen muscles and curl up
towards a sitting position.
- Hold for 5 seconds and slowly return to
starting position.
- Repeat 5 times.
Bridge
Building
- Lie with lower back flattened to the floor.
- 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.
- Keep a straight line position. Do not
arch your back. Hold in this position for 5 seconds while
breathing naturally.
- Lower you body slowly, one vertebra at a time,
starting with the upper vertebra and ending with the tailbone.
- Repeat 5-10 times.
Abdominal
Tightening
- Lie on the floor, on your back with knees bent,
feet flat to the floor.
- 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.
- Return your leg to the starting position and do
the same with your right leg.
- Repeat 10 times with each leg.
More easy
stomach exercise...
Want to get that same tight muscle feel right
away? Try this one...
Backwards
Bend
- Stand straight with your feet shoulder width
apart, keeping knees straight.
- Place hands on your back at waist level.
- Bend backwards at your waist keeping your knees
as straight as possible.
- Hold 10 seconds and then return slowly to
upright position.
- 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.
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