Abdominal muscles must be balanced in order for the spine to bear loads, according to Stuart McGill, a professor of spine biomechanics at the University of Waterloo in Ontario, Canada. Focusing on one set of abdominal muscles pulls the spine out of alignment and contributes to back pain. To balance the spine, an abdominal workout must focus on strengthening the rectus and transverse abdominus, as well as the obliques.
Plank
The plank is a static exercise and is terrific for strengthening the deep abdominal muscles, hips and back. Place an exercise mat on the ground. Lie face down on the exercise mat. Place your elbows and forearms underneath your shoulders. Prop yourself up on your toes if you're advanced or on your knees if you're a beginner. Maintain a flat back and keep your hips in alignment with your spine. Hold this position for 30 to 60 seconds then lower your body to the ground. Repeat this exercise two to three times, two days per week.
Side Plank
The side plank is a static exercise for strengthening the obliques, shoulders and back. Lie on your side with your legs straight and feet stacked. Straighten your bottom arm and keep it in line with your shoulder. Place your free hand on your hip. Flex your feet and balance your weight on the sides of your feet. Hold this position for 30 to 60 seconds, then lower your body to the ground and repeat on the other side. Don't allow the hips to drop as you hold this position. Perform this exercise two to three times on each side, two days per week.
Bird Dog
The opposite arm, opposite leg raise strengthens the muscles of the low back. Begin on all fours. Place your knees under your hips and hands under your shoulders. Raise your left arm to shoulder height while raising your right leg to hip height. Hold this position for two to four seconds and then repeat the exercise with your right arm and left leg. Do 15 to 20 repetitions on each side. To challenge the muscles of the low back and abdominals, touch the opposite elbow to the opposite knee and pull your leg and arm in.
The Side Crunch
The side crunch strengthens the obliques and challenges your balance. Kneel on the floor and lean over to your left side, place your left palm on the floor. While maintaining your balance, extend your right leg out and point your toes. Place your right hand behind your head and point your elbow toward the ceiling. Lift your right leg up to hip height and extend your right arm above your leg with your palm facing forward. Perform one to two sets of four to six reps on both sides.
Warning
Abdominal workouts should not contribute to back pain. To determine whether your back pain is the cause of muscle weakness or some other underlying condition, visit your health care provider.
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