When your back hurts, the last thing you feel like doing is exercising. Core strengthening can actually help relieve your pain and prevent back pain from reoccurring. Strengthening your abdominal muscles supports your spine and keeps your pelvis in a neutral position for ideal sitting, standing and lying postures. Abdominal exercises don't have to hurt. Work with exercises that don't require you to flex your spine or cause back discomfort.
Isometric Abdominal Contraction
The term isometric, as it relates to exercise, means the length of the muscle being contracted is not changed during the contraction. Isometric abdominal contractions involve engaging and contracting the abdominal muscles, holding for 10 seconds, and then releasing. To activate the transversus abdominus, the deepest layer of the abdominals, imagine that you are attempting to pull your belly button into your spine. Complete five rounds of contractions and relaxations. As you become stronger, work on holding your contractions for 20 seconds.
Plank
The plank is a versatile exercise because it offers modifications and variations for all levels of abdominal strength. Begin from an all fours position with your arms straight, your wrists and hands underneath your shoulders, and knees underneath your hips. Stretch your legs out so your are balancing on the balls of your feet. Keep your body in a straight line with out letting your hips and butt lift up. Hold for 30 seconds to one minute. For less intensity, keep your knees on the floor and angle your torso so you are in a straight line from your shoulders to your knees. For an advanced variation, lift up your opposite arm and leg, hold for 15 seconds and switch. Repeat for four sets.
Hover
Begin the Hover from a kneeling position and place your forearms on the floor. Extend your legs back to form a straight line with your body and keep your elbows underneath your shoulders. If it is comfortable for you, interlace your fingers to keep your arms in alignment. Shift your upper body forward so that your shoulders are in front of your hands. Return your shoulders so they are in line with your elbows and repeat. Continue to shift forward and back for 10 to 12 repetitions.
Opposite Arm and Leg Reach
Kneeling in a table top position, keep your wrists in line with your shoulders and knees underneath your hips. Extend your right arm forward and your left leg back, keeping them parallel to the floor. Contract your abdominal muscles to maintain your balance and stability. Return to your starting position and repeat on the other side. Complete eight repetitions on each side.
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