Abdominal Exercises for Back Injuries

Your abdominals are the core of your body. Weakness in this area will put you at risk for injury--as well as delay the healing process for current injuries. You can assist with the healing process of a current back injury by increasing the muscle tone and strength in the abdominal region. Additionally, by exercising this area, you can decrease the likelihood of future back injuries. As with any exercise plan, please consult your doctor before beginning any program.

  1. Muscle Groups

    • Your abdominal region in made up of two primary muscle groups: flexors and obliques. The flexors allow you to bend. This muscle group also supports the spine. The obliques allow you to twist and provide support for your spine.

    Stomach Crunch

    • Start by lying on your back with your knees bent and arms behind your head. Using your abdominal muscles, pull your head to your knees.
      This exercise can also be done on and exercise ball. Lie on the ball with your legs about shoulder length apart for support and balance. With your hands behind your head, pull yourself up to a 45-degree angle.

    Abdominal Twist

    • Lie on your back with your knees to the side at a 90-degree angle. Slowly lift your knees up to parallel to the floor and continue to the other side. During this exercise, your back should remain flat on the floor. Do not lift your shoulders. You can stretch your arms straight out on the floor for additional support.

    Oblique Strengthing

    • With an exercise ball, lie on your side across the ball with your legs stretched out to the side. Place your hands on the ball for support. Slowly pull yourself up using your oblique muscles. Change sides and repeat.

    Side Crunches

    • Lie on your side on the floor. Slowly lift your legs off the floor. Use your arms for support. Change sides and repeat.

    Twist Crunchs

    • Lie on your back with your knees bent. Place your hands behind your head for support. As you pull up to do a crunch, twist your body so your left elbow points to your right knees. Repeat for the opposite side.

    Repitions

    • The number of repetitions will depend on the extent of your back injury and your physical abilities. Begin by doing 5 to 10 repetitions for each exercise and increase as you build strength. Remember always consult your physician before beginning any exercise program.