Maintaining your back health requires that you have sufficient core strength. According to the National Institute of Neurological Disorders and Stroke, exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles. A variety of abdominal exercises performed in a safe and effective manner can have a significant effect on the reduction or elimination of back pain. If you experience continued or increased pain, you should seek the advice of a medical professional.
Floor Exercise
These exercises should be performed on a firm but comfortable surface such as a mat or a carpeted floor. Begin the pelvic tilt in a supine position with your knees bent and feet on the floor. Contract your abdominals and flatten your back to the floor. Hold this contraction for 10 seconds and release. Increase the difficulty by lifting the hips from the contracted position and holding your body in a straight plank. From the pelvic tilt and lift position, raise one foot off the floor without letting your hip drop toward the floor. This series should be done in a progressive manner, increasing as you are comfortably able without pain.
Ball Exercise
The stability ball creates a natural environment for abdominal strengthening with the engagement of the muscles during stabilization. The ball tilt is done by sitting on the ball with your feet on the floor. Repeat the motion of the pelvic tilt in this seated position by contracting your stomach and flattening your back. The ball will move slightly forward during this exercise. Ball crunches can be done by walking your feet away from the ball while allowing the ball to roll up to the center of your back. Once you are stable, place your hands on either side of your head, and lift your shoulders no more than 45 degrees. Perform a ball tilt and lift by lying on the floor with your lower legs resting on the ball.From this position, do a pelvic tilt and lift, maintaining ball stability throughout the exercise.
Functional Exercise
Functional activities can increase your overall abdominal strength. According to the Mayo Clinic, regular low-impact aerobic activities–those that don’t strain or jolt your back–can increase strength and endurance in your back and allow your muscles to function better. Some activities that put a higher focus on core and abdominal strengthening include yoga and Pilates.
About this Author
Kristi Stephens holds certifications in athletic training, massage therapy and personal training, including NASM, and NSCA. She has a degree in P.E, with a coaching concentration, and family life and human sexuality, has coached a variety of sports, and owns a personal training and massage therapy business.
