Back pain is a common complaint among adults, but this is not an excuse to skip core training. Strong abs and back muscles help fight back pain and prevent future injuries. Those suffering from back pain should begin with easy ab and core exercises and slowly work up to more advanced exercises. A physician or physical therapist can help you figure out which exercises are best for you.
Abdominal Contractions
The abdominal vacuum looks like the easiest exercise in the world, but it is one of the most difficult for someone with weak abdominals to do. The transverse abdominus (TA) muscle pulls in your stomach contents and supports your spine. The abdominal vacuum increases the TA's ability to do its job effectively by requiring you to activate this muscle and maintain a tight contraction during normal breathing.
To perform an abdominal vacuum, kneel, sit, stand or lie down and activate your TA as if trying to make your navel touch your lower spine. Hold this contraction for up to 30 seconds and breathe normally without relaxing your abs. You can do this exercise anywhere, any time.
Heel Slides
Heel slides build upon the abdominal vacuum to challenge the TA while you move your legs. Heel slides are done lying on the floor and may also look easy since your abdomen doesn't move, but using your abs to press your lower back flat is difficult to do correctly.
To begin this exercise, lie on your back and bend both your knees. Place your feet on the floor a comfortable distance from your butt. Tuck your pelvis and squeeze your abs to press your back into the ground. Then, slide your right foot forward on the heel with your foot flexed. Once it is straight on the ground, bend the right knee to slide it back to the starting position. Repeat with the left leg.
Stability Ball Wall Squats
Stability ball wall squats, which are a modified version of the leg and core targeting squat exercise, support the back. The ball is placed against a wall and your back rests against that for support. There is also a benefit of more core challenge from having to keep the body stable against a rolling ball.
To perform a stability ball squat, place the ball behind your hips with your back and legs straight. Step your feet forward about 12 inches and put your hands on your hips. Then, bend your knees and move your hips toward the floor, keeping your spine straight and your abs squeezed. Stand back up to complete a ball squat.
