A goal of a washboard stomach may have you neglecting back exercises in favor of abdominal crunches. This type of muscular imbalance can lead to strain on your lower back. The good news is that with an exercise program that strengthens your entire core, stomach and back muscles, you will be on your way to a "six pack" without back pain.
Anatomy
The muscles in your stomach and back work together to support your spine and keep you in an upright position. When the stomach is stronger than the back, this can lead to additional stress on the spine. If the spine responds by twisting or bending to correct muscular imbalance, you may end up with lower back pain.
Stomach Exercises
If you are experiencing back pain, speak with your doctor before beginning any workout program. The American Academy of Orthopaedic Surgeons (AAOS) recommends abdominal contraction to strengthen the stomach muscles. Lie on your back and tighten your stomach for five seconds, with a focus on bringing your belly button toward your spine. After you complete this contraction, Spine-Health suggests advancing to a trunk curl. Remain on the floor, bend your knees, cross your arms over your chest and lift your shoulder blades off the floor. Hold the contraction for five seconds, then lower the shoulder blades with controlled movement. This curl may be repeated three to five times.
Back Exercises
Spine-Health suggests strengthening your back muscles by lying face down on the floor. In this position, arms and legs are straight. Lift each arm and leg off the floor one at a time. Next, suggests AAOS, place a stability ball under your stomach and continue to alternate arm and leg lifts. As you get stronger, try lifting your right arm and left leg simultaneously, then your left arm and right leg. Do five repetitions.
Water Exercises
Exercising in water may provide relief during bouts of back pain. Walking or running in the water is a cardiovascular exercise that is an alternative to weight-bearing walking on land. If you are suffering back discomfort, the water reduces gravity's effects on your body and helps your spine decompress. Try doing a reverse trunk curl with a foam noodle placed across your shoulder blades. Lie back onto the noodle and straighten your legs toward the water's surface. Then bend your knees toward your chest and contract your abdominal muscles.
Muscular Imbalance
A muscular imbalance does not occur only with stronger abdominals. If you strengthen only the muscles of your back and neglect your front, an imbalance can occur. Any core imbalance will result in diminished posture and increased back pressure. These exercises should be performed with a day of rest in between. Consistency in your workouts and proper rest intervals are the secrets to a strong, pain-free core.
