Tummy Exercises For Women With Bad Backs At Home

Lower back pain may result from imbalanced core muscles. Chiropractor Thomas Hyde writes that, unless you exercise abdominal muscles, they weaken over time; this causes spinal instability and back pain. Exercising your abdominal muscles helps relieve tension and develops strength to prevent back pain; it does not require expensive gym equipment. Complete both abdominal and back exercises to balance your spinal muscles. Do your abdominal exercises at least four days per week for the best results.

Considerations

Before you begin, consult a physician to get clearance to exercise, especially if you have a spinal injury or chronic pain. Learn proper alignment for each pose and adhere to it to prevent further injury. Avoid poses in which you bend forward without support. Do not twist at the waist with your feet turned, especially while carrying a weight, writes Brad A. Roy, Ph.D. for the American Council on Exercise. Do not do exercises that require you to lift both legs at the same time while lying down. Move into each pose slowly; avoid rapid or jerky movements.

Warm-Up

Warm up your core muscles prior to more intense abdominal exercises. Go for a five to 10 minute walk if possible, then do five to 10 cat-cow exercises. Kneel on your hands and knees, starting with your back flat and your spine in a neutral position. Exhale and slowly round your back and shoulders as you gaze toward your belly button. Inhale and reverse the motion, tracking your gaze up to the ceiling as you arch your back and drop your belly. Focus on moving fluidly, rather than stretching or pushing.

Modified Crunches

Lie on an exercise mat and slide your hands underneath your low back to help you maintain a slight spinal arch. Bend one leg, planting the sole of your foot firmly on the mat to help lock your pelvis into position. Keep the other leg straight and gently but securely pressed into your mat. Practice crunches from this position, curling only your shoulders off the floor and then lowering them back to the mat in a controlled manner. Switch the bent leg half way through your repetitions.

Straight Leg Raises

Lie on your back with one leg bent. Press the sole of the foot into the mat while the other leg remains straight. Engage your core muscles while you raise the extended leg six to 12 inches off the mat as you exhale. Inhale and gradually lower your leg back to the mat. Complete five to 10 lifts; switch legs and repeat. As you gain strength, try holding the raised leg for up to five seconds before lowering it, while remembering to breathe naturally. This exercise challenges both your abdominal muscles and lower back muscles.