In "Restoring the Body: Treating Aches and Injuries," Thomas Dickey writes that many lower back pains are caused by weak abdominal muscles. According to the American College of Sports Medicine, the abdominal muscles play an important role in maintaining posture and stability of the spine. Dickey believes that by performing a few exercises every day, back pain can be relieved and spinal health can be prolonged.
Abdominal Exercises
The common sit-up can be troublesome for people with lower back pain because of the extension and flexion of the spine during this motion. The plank is an exercise for training abdominal stability without putting pressure on the lower back. Perform the plank by resting on your elbows and toes and maintaining a rigid position. Hold this posture for three sets of 30 seconds. If this posture is too difficult at first, try resting on your knees instead of toes. A variation to the plank is the side plank, in which you rest on one elbow and hold your body perpendicular to the ground.
Lower Back Exercises
The ACSM recommends performing lower back exercises to prevent injury and support the spinal column. Supermans can help enhance lower back strength. Perform the exercise by first lying face down on a soft mat. Lift your arms and legs off the ground while flexing your back as much as possible. Hold this flexed position for 10 seconds and release. Supermans can be performed for three to five sets of 10 seconds per day. Variations include raising one arm or leg at a time, or coordinating the opposite arm and leg to raise at the same time.
Physio Ball Exercises
For individuals suffering from lower back issues, incorporating a physio ball can relieve pressure caused by supporting complete body weight. The ACSM recommends using a physio ball for crunches when normal floor crunches cause pain. Perform physio ball crunches by draping your back over the ball, crossing your arms in front of your chest and lifting your torso up while contracting your abdominal muscles. For an advanced version, perform phyiso ball planks by resting the feet on the ball, maintain a rigid body position and rest the elbows on the floor. For back extensions, lie on the ball face first, placing your hands behind your head and lifting your torso up while contracting the back muscles.
References
- "Restoring the Body: Treating Aches and Injuries"; Thomas Dickey; 1987
- "Resources for the Personal Trainer"; American College of Sports Medicine; 2010
