Abdomen Exercises for Back Pain Sufferers

There are four muscle groups that make up the abdominals. The rectus abdominus flexes the spine and allows you to bend forward at the waist. The internal and external obliques assist with breathing, flexing sideways and twisting. The transversus abdominus circles the torso like a girdle and helps compress the internal organs, stabilize the spine and define the waist. The abs work together to keep the trunk stable, since imbalances can cause pain, especially in the lower back.

  1. Maintain Abdominal Flexibility

    • People who sit a lot have a tendency to slouch forward, which compresses the rectus abdominus and puts strain on the lower back muscles. Doing back bends, like the cobra or bridge pose, stretches out the rectus abdominus and relieves the strain on the lower back. Side bends, forward bends and spinal twists also help maintain flexibility in the obliques and transversus muscle.

    Increase Abdominal Strength

    • Do crunches, Pilates and yoga moves. Try belly dancing. Work all sides of the abs to provide a stable core. Strengthen all the abdominal muscles with Pilates and exercises that work your abs through all planes of movement. Many people focus solely on the rectus abdominus, in an effort to achieve a flat, toned belly. All of the muscles need to be strong in order to properly support the back. Work the obliques and transversus muscles with reverse crunches and side bends. Try core-intensive dances, like belly dancing, to work the abs on all planes and help maintain core flexibility. Working the muscles through all planes of movement ensures that they remain balanced and can adequately support the back. Allow at least 48 hours rest between abs workouts, just as you would any other muscle.

    Support Back Strength

    • The transversus abdominus muscle encircles the torso and inserts on the spine. Additionally, the erector spinae group and quadratus lumborum work with the abs to help keep the torso upright. Always do back exercises when you work your abs, to maintain balance between the front and back. Be sure to engage all of your abs when doing back exercises to protect the lower back and stabilize your core.