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  1. #1
    Registered User JoniAveni's Avatar
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    Best Ab Exercises for Low Back Pain

    Hi all,

    I'm new to this forum and am seeking advice on the best ab exercises to avoid low back strain.

    I am 50 and am noticing some "redistribution" of fat around the abs that I'm not happy about.

    Any suggestions would be welcome.

    Thanks,
    Joni
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  2. #2
    Registered User Sevada's Avatar
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    cardio + eat healthy/diet
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  3. #3
    Registered User austin.jolly's Avatar
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    also... during cardio, you can purchase a neoprene band from bodybuilding.com that you wrap around your lower torso. this band will retain heat around your "love handle area" making burning abdominal fat burn easier and faster.
    "Body building is not a sprint... it's a marathon."
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  4. #4
    MANIMAL ze all knowing's Avatar
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    you need to stretch if you're getting lower back pain

    stretch your abdominals aggressively after each workout
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  5. #5
    conscientious jmonty's Avatar
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    Originally Posted by austin.jolly View Post
    also... during cardio, you can purchase a neoprene band from bodybuilding.com that you wrap around your lower torso. this band will retain heat around your "love handle area" making burning abdominal fat burn easier and faster.
    that makes me want to neg you, but i won't--for now.

    anyways, i would try some knee raises. i can't find the vid for it right now, but here are some other ab exercises that are from a link in the stickies:

    http://www.exrx.net/Lists/ExList/WaistWt.html

    try some low impact at first, and work your way up. good luck man!

    oh, doing lower back specific exercises, mainly the straight legged dead lift, helped me when i had back pain.
    Last edited by jmonty; 10-30-2007 at 04:48 PM.
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  6. #6
    DYSFUNCTIONAL strength I dont work at Ballys's Avatar
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    Originally Posted by JoniAveni View Post
    Hi all,

    I'm new to this forum and am seeking advice on the best ab exercises to avoid low back strain.

    I am 50 and am noticing some "redistribution" of fat around the abs that I'm not happy about.

    Any suggestions would be welcome.

    Thanks,
    Joni
    try bird/dog, planks (regular or modified) side planks, and curl ups (to an extent)

    try to maintain a neutral spine during all of your exercises and try to stick to closed chain exercises that focus more so on the "core" musculature.
    If what I see does not amaze me, I am not looking hard enough.

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  7. #7
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    Dont rely on crunches to lose weight. Stick with a clean diet as it will make the most difference.
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  8. #8
    intensity Ascendancy's Avatar
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    leg raises ftw : )
    broken back but now I'm back... let's go muscle memory!
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  9. #9
    keyboard ranger Radio89's Avatar
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    Remember that you cannot spot reduce fat, so doing just ab work wont get rid of that fat. Just do some cardio and lift and eat clean.
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  10. #10
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    Your problem is that you aren't doing any direct work for your lower back. you most likely have a muscualr imbalance. Do more good mornings, supermans and back extensions.
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  11. #11
    DYSFUNCTIONAL strength I dont work at Ballys's Avatar
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    Thumbs down

    Originally Posted by gangsterdog View Post
    Your problem is that you aren't doing any direct work for your lower back. you most likely have a muscualr imbalance. Do more good mornings, supermans and back extensions.
    do not listen to this.
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  12. #12
    Registered User DCDave's Avatar
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    Doing some sort of direct back work sounds good to me too. But you will need to also strengthen your abs since they correspond to the opposite side of the body. You're as strong as your weakest link. If you do squats, you need your back to be able to support the weight on your shoulders. If you bench you need your shoulders to support your arms...you get the idea...
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  13. #13
    Banned Tyciol's Avatar
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    Losing weight can lower your lower back strain, less weight to lift and so forth.

    As to actually fixing it... these are controversial things. I have heard people are wary of situps, so beginning with crunches is a good idea, saving situps for later when you are strong.

    Varying movements, like doing standing cable crunches instead of lying crunches sometimes, or those ab machines, I think is good idea.

    Also, doing lower back exercises can strengthen the back, doesn't always have to be abs.

    You can also practise bracing for things like squats.
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  14. #14
    Registered User JeepCreeper's Avatar
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    If you sit a lot everyday, your hip flexors are probably tight.

    As I've posted before, the "Neanderthal No More" series of articles by Eric Cressey helps you analyze your posture and fix problems. Your back pain is caused by some of these problems.

    http://www.ericcressey.com/articles.html
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