How to Get a Toned Abdomen When You Suffer From Back Pain

Oh, those dreaded abs! We work them - and work them - then work them some more, all in the attempt for that perfectly sculpted six-pack. But are we being realistic?

Having a six-pack comes down to percentage of body fat - not how many crunches we do. So why bother, right? Wrong! Strong abdominal muscles are important to our back. Strong abs means the burden of body support is not left to your spine alone.

But what if we already have low back pain?

That's a good question since 80 - 90% of adults will experience some type of back pain.
For some, it will be cause-related and temporary. But for others, back pain, especially in the lumbar or low back area, will become chronic, often impeding on their healthy routine. Then before they know it pain has led them to become sedentary. Exercise routines become nonexistent and muscle tone disappears.

EXERCISING WITH BACK PAIN
Suffering from back pain should not be an excuse to halt your exercise routine indefinitely. Of course, when the pain is acute (meaning having a rapid onset with severe pain, usually related to some type of trauma), rest is indicated to allow the body to heal.

And after an episode of back pain, you should consult with your primary care provider to assure you are ready for physical activity.

But, there is truth in the old adage -"if you don't use it, you lose it". It takes weeks, even months to build up muscle tone, yet only a few days to see a significant decrease. And the more muscle tone you lose, the worse your back may feel, especially if you're letting those abdominals slack.
A strong stomach may not alleviate low back pain, but it can help. Strong abdominals enhance breathing and increase posture, which will help avoid further injuries to your back.

ABDOMINAL EXERCISES WITH BACK PAIN
Abdominal exercises become a challenge when back pain is present simply because most tummy workouts put a strain on your back. But they simply cannot be ignored.

When bouts of back pain plague you the best rule of thumb is to remember the "no pain, no gain" motto does not apply. If your abdominal routine hurts your back too much, it may be time to tweak it a bit.

Start with a simple pelvic tilt. Lay on your back with your knees up. Then tighten your abdominals as you push your low back to the floor. Hold for 5 -10 seconds.

Isometric abdominal exercises are also helpful to keep tone without movement to lessen the strain on your back. Sit or stand and pull in your abs and hold.

Then gradually advance to the rollout. Perform the pelvic tilt with knees bent. Then slowly bring one knee towards your chest. Slowly straighten knee till you feel the back arch, then reset (lying on back with knees bent). Repeat on the opposite side.

Once you have mastered this, try the abdominal curl. Perform the pelvic tilt. With your hands across your chest, curl your shoulders straight towards your knees. Then do the curl with a slight rotation, so one shoulder is pulling up towards the opposite shoulder. When these become less challenging, try them with your hands behind your head.

The push-up hold is an excellent functional exercise - it not only tones but helps your body learn proper posture, which will shift body weight to your core instead of your low back. Position yourself in a push-up position (hands and toes). Hold spine straight with your hips tucked.

Straight leg raises are not only useful to tone legs - they help your abs too. Lie on back with knees bent. Straighten one leg and bring it up knee high. Lower slowly. Repeat on the opposite side.

An exercise ball can be helpful too. Lie on back with your knees bent, your calves resting on the ball. Tighten your abdominals and raise one arm while straightening the opposite leg. Repeat on the other side. This not only works your abs but helps stabilize your lumbar area.

WARNINGS
Some discomfort should be expected, especially when starting any new exercise routine. You should always consult with your physician before starting any program, and you should stop immediately if the discomfort becomes real pain.

After any workout routine, stretching is important, especially if you have low back pain. Performing a hundred curls, whether you do them properly or not, puts a strain on the back. Once you've finished your ab routine, you should always flip over to your stomach to stretch. For a bigger stretch, prop up on your elbows and hold.

Though your abdominal muscles are important, they are not the only muscles that can help alleviate or minimize back pain. Performing back strengthening is also important, because poor back endurance is also linked to low back pain.

Maintaining a toned core (your torso) and strong, stretched legs is also important. That's where a ball routine can be very efficient. Perform seated leg lifts and leg curls on a ball while maintaining a tight tummy can have wonderful results.

This information is not intended to replace professional medical advice. Ask your family physician to recommend a good physical therapist and a few weeks of PT after a bout of back pain to get you on the right path to a toned you.