The core muscles run from your mid-back to your lower back and include your stomach. Weakened core muscles can put you at risk for back injuries as well as delay the healing of current back injuries. According to the "Health Journal," abdominal strengthening exercises can help to prevent injuries, increase flexibility and enhance sports performance for athletes. Even with a back injury, you can complete abdominal exercises. Always consult your doctor before beginning abdominal exercises with a back injury.
Stomach Crunch
A stomach crunch can help to provide strength to your abdominal region. A stomach crunch can be completed on the ground or on a stability ball -- a stability ball may be easier depending on the severity of your back injury. Lie on your back with your knee bent and your feet flat on the floor. Your arms should be behind your head with your elbows out. Use your abdomen to pull your head toward your knees. To complete this exercise on a stability ball, lie on the ball with your legs shoulder-width apart. This will help to support your back and provide you with balance. Place your hands behind your head. Using your abdominal muscles, pull yourself up to a 45-degree angle.
Abdominal Twists
Abdominal twists are completed with your back lying on the ground. Your knees should be bent to the side at a 90-degree angle. Lift your knees up slowly so that they are parallel to the floor. Slowly use your abdominal muscles to twist your legs to the opposite side. Your back should be on the floor at all times during this exercise and your shoulder should remain on the ground. For support while completing this exercise, stretch your arms straight out to the side.
Oblique Strengthening Exercise
Using an exercise ball, lie on your side across the ball. Your legs should be stretched out to one side. Use your oblique muscle, the largest and outermost muscle on the front of your stomach, to pull yourself up. Place your hands on the ball for added support.
Twist Crunches
Twist crunches are completed as you lie on your back. Your knees should be bent and your hand should be placed underneath your head, with your elbow out, for support. Using your abdominal muscles, pull yourself up as if you were performing a crunch. Twist your body so that your right elbow is pointing towards your left knee. Repeat this exercise on the opposite side as well.
References
- NASM: Essentials of Personal Fitness Training; 2008
- Health Journal: Why Core Strength Workouts Work
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