While most people understand the importance of abdominal exercise, many have physical disabilities that can make them difficult to perform. Tight hip flexors or back muscles, stiff necks and weak core strength can make these exercises quite painful. In fact, some abdominal exercises can exacerbate a bad back. Fortunately, there are numerous abdominal exercises, which, if performed correctly, will not hurt your back.
GOOD FORM
Even the safest abdominal exercises can cause back pain, if performed with poor form. To protect the back, your core muscles must be actively engaged. It helps if you contract your abdominal muscles by drawing your navel toward your spine. Stretching your back, neck and hip flexors prior to abdominal exercise can relax these areas, which will make it easier to activate your abdominal muscles.
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THE CAT
Kneel on your hands and knees. Inhale to prepare. As you exhale, draw your belly in, tilt your pelvis and round your back. Inhale to return. Perform 15 repetitions.
THE PELVIC TILT
Lie on your back with your knees bent and your feet flat on the floor. Inhale to prepare. As you exhale, hollow the abdominal area, and tilt your pelvis, so that you form a hollow bowl between your pelvis and your navel.
THE CRUNCH
Lie on your back with your knees bent and your feet flat on the floor. Place the tips of your fingers at the edge of your head. Do not interlace them, because this promotes pulling on your neck. With your head on the floor, inhale and perform a small nod. This will put your neck in the correct position. As you exhale, draw your belly in and lift your head and shoulders from the floor. Think of bringing your rib cage toward your pelvis. Hold the position for one second and take a small breath in, without allowing your belly to protrude. Exhale and return. While this breathing pattern may seem unusual, it helps solve a problem that often occurs during crunches. Many people allow their ribs to pop forward during the return movement, thereby putting strain on the back. The exhalation helps depress the rib cage, making the exercise safer. Perform as many repetitions as you can perform without feeling strain on your neck.
OBLIQUE CURL
Lie on your back with your knees bent. Place your right foot on your left knee, and use the same head support position used in the crunch. Inhale and allow your left hip to sink into the floor. Exhale and lift your upper torso from the floor, rotating towards your right leg. Inhale to hold for one second. Exhale to return.
REVERSE CURL
Lie on your back with your knees bent. Lift your feet from the floor, and adjust your legs so that they are in a table top position, with your shins parallel to the ceiling and your calves parallel to the floor. Imagine you are doing a pelvic tilt. Contract your abdominal muscles to lift your hips off the floor. Perform 12 to 15 repetitions.
SIDE PLANK
Lie on your right side with your knees bent. Lean on your right elbow, and place your left hand on your left hip. Inhale to prepare. As you exhale, lift your right hip from the floor. Perform eight repetitions, and then switch sides.
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