5 Safe Ab Exercises For Your Lower Back Pain

By Dr Ken Nakamura+

Swiss Ball Crunches | Best Toronto Chiropractor

Have you been wondering what are some safe ab exercises for your lower back?

 

Here are five safe ab exercises for when you have lower back pain. These exercises can be used to help prevent lower back pain. 

#1 Stomach Vacuum Exercises: Safe Ab Exercises For Low Back Pain

  1. You can do this exercise standing or sitting.
  2. Slowly inhale as much air as possible.
  3. Exhale and bring your stomach in as much as possible.
  4. Visualize your navel going towards your lower back.
  5. One contraction is 20 seconds. Remember you can still breath while doing this.
  6. Work your way up to 40-60 second contractions.

 

5 Safe Ab Exercises For Your Lower Back Pain | Best Toronto Chiropractor

#2 Towel Crunches With Lower Back Protection

The secret with the lower back protection is to roll up a towel and put it in the arch of your lower back. This protects your lower back in an arched position. So when you protect the lower back in the right way you can now do the exercises that most doctors and experts frown upon.

Note: He doesn’t have a towel underneath I simply drew it in but I think you get the idea.

  1. Bend your knees like the guy above.
  2. Put a rolled up hand towel that will fill the arch in your lower back.
  3. Hands behind your head.
  4. Bring your belly button towards the floor to activate your transverse abdominals.
  5. Bring your shoulder up and look towards the ceiling.

 

 

#3. Stir The Pot: Safe Ab Exercises For Low Back Pain

abdominal exercises for Chronic Low Back Pain- Toronto Downtown Chiropractor

  • Facedown with your elbows on the ball and toes firmly planted.
  • Move your elbows like you are stirring a pot.
  • Bring your belly button towards your lower back to activate your transverse abdominals.
  • Make sure you try to keep your lower back stable.

#4. Front Plank: Safe Ab Exercises For Low Back Pain

Back Support, Post Back Support Exercise

  • Lie Face Down.
  • Toes together and your arms shoulder-width apart.
  • Get up on your toes and elbows like in the picture above.
  • Activate your transverse abdominals by pushing your belly button towards your lower back.
  • Your legs and body should form a straight line. Don’t let your butt sag down or come up too high.
  •  Hold for 30 seconds to start. Hold for up to 1 minute. Do it 3 Times.

 

#5 Swiss Ball Crunches: Safe Ab Exercises For Low Back Pain

Swiss Ball Crunches | Best Toronto Chiropractor

  1. Bending your knees like the woman above.
  2. Make sure that there is an arch in your lower back.
  3. Hands behind your head.
  4. Bring your belly button towards the floor to activate your transverse abdominals.
  5. Bring your shoulder up and look towards the ceiling.
  6. Don’t lose the arch in your lower back

Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section


Author

Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

Leave your thoughts to 5 Safe Ab Exercises For Your Lower Back Pain

Related Posts


© 2018 Dr. Ken Nakamura Downtown Toronto Chiropractor |Sports Injuries.com. All rights reserved. Reproduction is prohibited without explicit Permission of
Dr. Kenji Nakamura. Use of this web site constitutes acceptance of the BodiEmpowerment.com Terms of Use and Privacy Policy. The material appearing on BodiEmpowerment.com is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. BodiEmpowerment is a registered trademark.

Bodi Empowerment is an online health magazine. We are dedicated to empowering people, by guiding their step-by-step self-treatment, in areas of rehabilitation and nutrition. We are headquartered in the financial district of downtown, Toronto.