Weak back and abdominal muscles can encourage bad posture and exacerbate lower back pain. In addition, weak core muscles make you more susceptible to back and muscle injuries. Engage in a variety of core exercises to help stabilize and strengthen your abdominal and back muscles. Make sure to get your doctor's approval prior to engaging in any exercise while suffering with chronic lower back pain.
Ab Hold
Sit on the edge of a sturdy chair. Sit tall and position your hands palms down on the upper sides of the chair seat, pointing your fingertips toward your knee area. Grip the chair seat and lift your toes about 2 inches from the floor. Then tighten your abs and lift your buttocks up off of the chair too. Hold this position for about five seconds, then lower yourself back to the starting position. Repeat for about a minute total.
Leg Abdominal Press
Lie flat on your back. Bend your knees, making sure that your back is in a neutral position -- neither pressed into the floor or arched. Clench your abdominal muscles and raise your legs from the floor one at a time. The goal is to make a 90-degree angle with your knees and hips. Place your palms on top of your knees. Push against the tops of your knees as you use your stomach muscles to bring your knees toward your palms. Be sure that your arms stay straight. Hold this position for about three breaths, then return to the starting position. Do up to 15 repetitions.
Side Crunch
Begin on your knees. Lean your body over to the right and place your right hand palm side down on the ground. Slowly lift your left leg, pointing your toes. Position your left hand up behind your head, pointing your elbow upward. Slowly lift your leg until it reaches hip height. While you lift your leg, extend your left arm out over your leg. Lower your leg and lift your arm back to the starting position, and repeat the exercise up to eight times. Do one more set of eight repetitions before switching to the other side.
Segment Rotation
MayoClinic.com recommends doing the segment rotation exercise to strengthen and stabilize the core muscles. Start on your back with your knees bent and stomach muscles tight. Keeping your knees together, slowly lower them to the left side of your body. Be sure that your shoulders do not come up from the floor. Hold this position for three breaths, then return to the starting position. Repeat on the right side. Continue for a total of five repetitions.
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