best abdominal exercise/equipment for lower back pain?
3

I have had lower back pain for many years. There is no physical problem with my spine, but it is very painful. Apparently some 30% of people who suffer from back pain have no obvious physical cause. I would like to build up my abdominals and my lower back muscles and would like some suggestions for the best equipment or excersises that will help me reach my goal but not increase my pain. My specialist has said to avoid sit-ups (crunches are ok) and the treadmill.

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6

I have had painful bouts of lower back pain that occasionally turns chronic & here’s what I recommend; strengthen your lower back & transverse core with (2) exercises; NO WEIGHT Roman Chair Hyperextensions & light dumbbell work with Good Mornings.

For abs, there are a host of exercises on AH that can be done with lower back constrictions, again with the idea of building back strength as the main strategy. When I have chronic pain & abstain from abs/core. For you with constant pain, try something like a stability ball crunch, V leg lifts (which will also strengthen your lower back) & triangle sit-ups.

Good luck,
Tony

Trainer
Tony Nicholson 138k
4 years ago
3

Having a balance for your core muscles which include your abs, hips, and lower back is key to reducing back pain. Many times back pain is caused by one of these areas being stronger or weaker than the others. Crunches, hanging leg lifts, bicycles, front and side planks are all great ab exercises. The lower back can be worked with back extensions, roman deadlifts, and dumbell deadlifts. The hips can be worked with bosu squats, hip abductor/hip adductor, and side lunges. My advice would be to consult a personal trainer at your gym to go over these exercises with you to perfect proper form. Start with light weights and work up slowly. Ask questions whenever you run into a roadblock, don't give up, and I'm sure you'll see a reduction in your pain. Good luck!


4 years ago
3

Definitely get with a certified personal trainer at your facility and have them instruct you on proper form. Any of the above exercises can be beneficial if done with good form and can harm if performed incorrectly. When your back is painful, for example, doing back extensions past mid-line of the body, into hyper extension, may cause pain.

Experiment with the above exercises, all with good form, and find the ones you can do pain-free first. Being able to actually contract your core musculature, especially the deeper transverse abdominis (deep abs), when doing most lifts, is imperative. Most clients that present with chronic low back pain have very little control of deeper muscles.

Sometimes rest and ibuprofen (if you can take that med) are the only things you can do to get the pain response to alleviate. Then when pain-free, exercise the body in total, in all possible ranges of motion, especially core-specific exercises. I have found working clients on their feet is best, but that is individualistic.

Lastly, knowing how to set and move your hips and low back correctly, in all exercises, is essential. It's not a sometimes thing, it's an all day thing. There is an answer for your back pain, it just takes a while to find it sometimes. Hope that helps.


4 years ago
1

Low back pain is probably one the most common things I get asked about at the gym or that potential clients mention during a consultation. Planks, side planks, back extensions, good mornings, deadlifts, and romanian deadlifts are all great exercises for strengthening the core. I would also add to make sure and strengthen the glutes with some bridge exercises and to make sure to stretch the hamstring and hip flexors as these are common culprits in low back pain.

Like Ken H, and Joe mentioned you should really consult with a certified trainer. A competent trainer will perform posture and movement assessments that can help to determine which muscles are weak and which ones are overactive and develop a training plan to specifically address these areas. If this doesn't help you may consider consulting a physical therapists as they deal more directly with acute and chronic pain and can provide a plan of treatment for you.

Ken Cutcher 66k
4 years ago
0

I train every 2 to 3 times a week at my local gym and still suffered from chronic lower back pain for 2 years even though I consistently did planks, side blanks, crunches, and other exercises to strengthen my abs and back muscles. My lower back pain still persisted. It wasn't until looking at a home video of our family new years party when I saw what horrible posture I had. I spend five days out of the week hunching over a laptop, computer, or cell phone no wonder my back hurt so much. Looking for a quick easy fix if found Posture Shirt. I use this to work underneath my suit and when going to the gym.

jansherman 20
4 years ago
0

I train every 2 to 3 times a week at my local gym and still suffered from chronic lower back pain for 2 years even though I consistently did planks, side blanks, crunches, and other exercises to strengthen my abs and back muscles. My lower back pain still persisted. It wasn't until looking at a home video of our family new years party when I saw what horrible posture I had. I spend five days out of the week hunching over a laptop, computer, or cell phone no wonder my back hurt so much. Looking for a quick easy fix if found Posture Shirt. I use this to work underneath my suit and when going to the gym.

jansherman 20
4 years ago
0

If you are able to correctly do exercises to build your muscles and create better support for you back that will be great! In the meantime, if you are still suffering from back pain and would like some suggestions for simple and easy back pain relief you should try an ice/heat compress! They work very well. Just apply ice and heat (alternate between the two- leave one, heat or ice, on for about 2 minutes, off for 1 minute, then switch to the other) to the areas that are in pain and it will help to relieve it temporarily!

Hope this helps!

Roxy-Anne 10
3 years ago
0

In addition to the excellent advice above, don't forget to take care of your back when you're not at the gym. If you have to sit for hours a day, stand up every 20-30 minutes if possible. You can set a timer if you need to.

At the recommendation of my trainer, I "hang" a few times a day from a pullup bar in my doorway. It sounded kind of strange, but really stretches your spine in different way. I've also tried Yin yoga. It's a style with minimum of contortions where you hold poses a loooong time and really stretch out the back.

Don't give up; it took me over a year on my own to not solve the problem, then a few months with a trainer and it's almost gone.

Vee W 2.4k
3 years ago
-1

I was also suffering from very same problem 2 year ago and lower back pain is seriously making my life hell.But, when i researched on internet of its solution, I got a device or equipments, which is very effective for Lower Back Pain Now a days, i am totally free from the trap of such ridiculous back pain.

Tedmosby -240
3 years ago
-1

Bad advice from Tony. train your abs in the core form a plank and not isolated as a cruch. and with a swissbal you can also do fun exercises. but, NO CRUNCH. Sit up is another form of isolated training, but especially for the hip flexors. A crunch must be banned! hope this is is as positive enough info. And I have nothing against Tony only his advice to Mrs.. lower back exercises are just as bad for your lower back.
And, when I ask that great trainers of AH to look at physiological way to explain why a crunch is so good you are very vague. I want to hear REAL KNOWLEDGE!
The opinion of Ted better than some advice I read here! Fun to play with the flags. You better explain why something is right or wrong. You learn from!


3 years ago

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Jeanniejayne member since Feb '11

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MemberSmyrna, DE
2/7/2011 at 11:41 AM
Abdominals