Ab exercises that are bad-back approved?

bribucks

Even though I am young and relatively healthy, I have always had a bad back. The vast majority of ab exercises really hurt my back, especially my lower back.

What are your favorite ab exercises that won't hurt your back? Can be with equipment or without.

hannamay16

I am in the same boat!! I had back surgery 3 years ago when I was 18, now 21 and I want to start toning my abs, but the exercises kill my back!

Spliner1969

That's a tough call, it depends on what is wrong with your back. Ever had it looked at by an orthopedic doctor? Maybe you should. I ignored mine in my 20's all the way to my 30's and ended up with some serious issues. If I knew then what I know now about what helps my back (and could have cured it back then) I wouldn't be in pain every day now that I'm in my 40's. Just food for thought.

Having said that, I've had a bulging disc repaired (L4/L5) back in my mid 30's which was pretty seriously damaging my sciatic nerve. There's still some permanent damage from it today (because I relied at first on chiropractors instead of seeing an ortho doc). I also managed to herniate two more discs, as well as the same one, the first year here at MFP by walking too much (4-5 miles a day 7 days a week). Since then I've learned some yoga that really helps, and learned to take 1-2 rest days a week. I now do planks, crunches, and I walk and jog. The only thing that keeps me going is the yoga for my lower back. It'll seem painful at first, but believe me, over time it'll fix or help alleviate the problem so that you can work on your core. Here are some links:

https://www.yogajournal.com/poses/anatomy/lower-back

The ones that help me the most with lower back pain and my problematic discs are the "Upward Facing Dog Pose" and some of the twist poses like the ones here (I do almost all of the ones at this next link):

https://breakingmuscle.com/fitness/heal-your-lower-back-pain-with-these-5-yoga-poses

I do them first thing in the morning before my workouts, and I even stop mid way through my workout and do a bit more, and even (if I have time) do them again after my workouts. Even on my 2 rest days a week I will still do them. It's kept me relatively out of pain and able to do planks, crunches, walking, and jogging without issue.

Having said all that.. as a beginner I'd start with planks for your core. Even a few seconds will help.

bribucks

Spliner1969 wrote: »

That's a tough call, it depends on what is wrong with your back. Ever had it looked at by an orthopedic doctor? Maybe you should. I ignored mine in my 20's all the way to my 30's and ended up with some serious issues. If I knew then what I know now about what helps my back (and could have cured it back then) I wouldn't be in pain every day now that I'm in my 40's. Just food for thought.

Having said that, I've had a bulging disc repaired (L4/L5) back in my mid 30's which was pretty seriously damaging my sciatic nerve. There's still some permanent damage from it today (because I relied at first on chiropractors instead of seeing an ortho doc). I also managed to herniate two more discs, as well as the same one, the first year here at MFP by walking too much (4-5 miles a day 7 days a week). Since then I've learned some yoga that really helps, and learned to take 1-2 rest days a week. I now do planks, crunches, and I walk and jog. The only thing that keeps me going is the yoga for my lower back. It'll seem painful at first, but believe me, over time it'll fix or help alleviate the problem so that you can work on your core. Here are some links:

https://www.yogajournal.com/poses/anatomy/lower-back

The ones that help me the most with lower back pain and my problematic discs are the "Upward Facing Dog Pose" and some of the twist poses like the ones here (I do almost all of the ones at this next link):

https://breakingmuscle.com/fitness/heal-your-lower-back-pain-with-these-5-yoga-poses

I do them first thing in the morning before my workouts, and I even stop mid way through my workout and do a bit more, and even (if I have time) do them again after my workouts. Even on my 2 rest days a week I will still do them. It's kept me relatively out of pain and able to do planks, crunches, walking, and jogging without issue.

Having said all that.. as a beginner I'd start with planks for your core. Even a few seconds will help.

Thanks for the advice. I used to go to a chiropractor (she was actually a good one too, not a crack job, but like you said, still not on ortho). I haven't been in quite some time and really out to go back or try to find an ortho, although that sounds expensive.

Nothing necessarily "happened" to my back, although I did ride horses for years as a teenager which in my unprofessional opinion may have somehow contributed to the problem.

I do Upward Dog from time to time and it does seem to help.

sijomial

"Bad back" means what exactly?
Issues with bones, discs, ligaments, muscles, pinched nerves?
Have you got a proper diagnosis?

For me with three badly degenerated lumbar discs sit ups on a gym ball was my start point - built up progressively (volume, difficuly, ROM, weights...) over a very extended period of time and as my core (including abs) got stronger my capabilities massively improved.

Spliner1969

brianneangell08 wrote: »

Thanks for the advice. I used to go to a chiropractor (she was actually a good one too, not a crack job, but like you said, still not on ortho). I haven't been in quite some time and really out to go back or try to find an ortho, although that sounds expensive.

Nothing necessarily "happened" to my back, although I did ride horses for years as a teenager which in my unprofessional opinion may have somehow contributed to the problem.

I do Upward Dog from time to time and it does seem to help.

My issues are more genetic than anything. Spinal degeneration runs in my family as well as a plethora of different back problems. My brother had issues, my sisters have issues, and even my children have issues. So in my case it's expected and should have been a queue to do something early on.

Orthopedic doctors are expensive. If you have no, or not good insurance, it may be cost prohibitive. They'll want to do an MRI to rule out structural problems. Have you ever been screened for scoliosis by your doctor? Around here they used to do it in schools for every child, then when my youngest turned 16 we found out she had it and that they never bothered to screen for it in school. It's something we took for granted and so did her doctor. By the time they found it it was not bad enough for a brace but could have been improved earlier in life by one, or at the least by specific exercises. If nothing specific caused your issues, maybe it's a curvature. A simple doctor's appointment and an exam/xray could probably spot it for less than a specialist would charge. More food for thought.

Spliner1969

Bottom line is that you have to improve muscles in your core to support your back if it's weak/damaged/etc. In order to do that you may have to start small, be consistent and build up slowly with planks, even simple push ups, pull ups, crunches, etc. Planks should be an easy way to start for anyone unless they are still nursing an injury and can't do them at all. If that's the case, you may want to consult at least your normal doctor.

purplepadres

Consult a physical therapist. Not only can they show you the right exercises for your particular issue, but they can make sure your form is good so you don't make your injury worse.

beanz744

Unless u have a flat tummy already n u want more definitions, u don't need abs exercise until u fixed ur back. Just eat at calorie deficit n do full body exercises or lift.

rybo

brianneangell08 wrote: »

Even though I am young and relatively healthy, I have always had a bad back. The vast majority of ab exercises really hurt my back, especially my lower back.

What are your favorite ab exercises that won't hurt your back? Can be with equipment or without.

I'd suggest finding the path that fixes your back instead of looking for ways around it.
I too was once young and had a "bad back" despite being fit & healthy. It was something I accepted that I'd always have lower back pain. Get an adjustment from the chiropractor when the pain was too much...rinse & repeat. Then I started doing yoga...back didn't hurt as much or as often. Then I started exploring other "core" exercises that included strengthening of my entire torso, not just "dem abs" and low & behold, no more lower back pain. I cannot remember the last time my lower back hurt.

Now this isn't to say that you can fix yours from some yoga and exercise(it might, but that's impossible to know) what I am saying is don't just accept that you have a "bad back".

stanmann571

It hasn't been said enough.

You don't have a bad back, until a doctor tells you you have a bad back and you have a definitive descriptive diagnosis..

More likely, you have a weak core. If that is your problem, getting stronger is the cure....

Weirdly enough, if you actually have a bad back... strengthening your core will still help, BUT *BUT*

****BUT**** See your doctor or PT for specific progression of exercises.

jjpptt2

"bad back" can mean an awful lot of things.

I've got a bad back, but I can do most exercises without concern AS LONG AS my form/technique is correct. That may or may not be helpful to you.

bribucks

Alright, you've all convinced me! I am going to set up a dr appointment and start doing more stretching/yoga.

Several of you said that strengthening my core may additional help with my back. So, back to my initial question - what exercises should I do? I will continue to do planks, and I can also do Russian Twists (with a medicine ball) with no problem. It is exercises more along the lines of crunches, bicycle crunches, lying leg raises, etc that hurt.

ritzvin

Bad back as in there is something wrong with it, or "bad back" as is in many physical activities tend to make your lower back really sore...the latter could merely be due to a weak core.

mca90guitar

My upper back is bad, injured in a car crash 2 yrs ago.

Back doesn't hurt when I do p90x ab ripper x.

stanmann571

brianneangell08 wrote: »

Alright, you've all convinced me! I am going to set up a dr appointment and start doing more stretching/yoga.

Several of you said that strengthening my core may additional help with my back. So, back to my initial exercises - what exercises should I do? I will continue to do planks, and I can also do Russian Twists (with a medicine ball) with no problem. It is exercises more along the lines of crunches, bicycle crunches, lying leg raises, etc that hurt.

To strengthen your core...

Planks are great... Here's a great variation... start on the floor... relaxed... bring your hands under your shoulders(comfortably and still relatively relaxed) like the bottom of a push up. tense your body... starting with the toes through your legs... pay special attention to your glutes and abs, then your chest and back and as the zipper gets to your shoulders, begin to straighten your arms and tense those muscles as well... leaving your neck relaxed. The final position should be the same as if you raised your arms straight out in front of you while standing. Hold it for 15-30 seconds. Lower and relax.

You can also practice it while standing upright to feel the tension build... the goal is to gain and hold just a little bit more tension than is required to stand upright.

rybo

Bird dogs, dead bug, cat/cow, up/down dog, bridge variations(glute, tabletop, wall assisted) hollow body, supermans.

22jes

Have you tried Pilates? I suffer with lower back and hip pain, Pilates is brilliant as it stretches and strengthens you're core

Lizarking

Check out Dr. Stuart McGill's book 'the back mechanic'

MyFreakingNameIsScott

stanmann571 wrote: »

To strengthen your core...

Planks are great...

Bingo and seconded. I typically do about 6 minutes of planks during my strength workouts.

WendyLeigh1119

Try bridges using a Swiss ball. You can increase or decrease difficulty by laying more of your calves over the top of the ball (back on the floor). Raise up and hold 10 seconds. Lower and repeat. If you want it harder have the ball just under your ankles (for example).

Lay on the floor on your back with your knees up and feet of the floor as if you were going to do a standard crunch. Instead slowly drop one leg outward (toward the floor) without using your butt, thighs, or back. Feet stay in place.You should be lowering and lifting squeezing only pelvic muscles. Repeat on opposite sides. The key is slowly. And your back and butt need to remain flat on the floor to ensure you're doing it right.

Lay on the floor with one leg straight out at an upward angle (maybe a 45 degree). Place a Swiss ball against your opposite knee with that leg pulled upward straight off the floor and slightly in toward the ball (until your foot is off the floor). Press as hard as you can with your hands against the ball against that knee. Use only your core to resist putting the knee (as well as the extended leg) down. Use the same 10 count hold and then switch sides. This is much harder than it sounds and should be hard to hold after the first few.

Lay with back on floor and knees up with feet flat on floor. Use a standard playground size ball that's slightly squishy. Place between your knees and squeeze the ball as hard as you can while lifting butt off the floor (into a different variation of a bridge). Again, using only pelvis muscles to squeeze and lift. Hold for 10 seconds. Release, put butt down, and start again.

You can also do this same exercise with a variation of squeezing while dropping raised knees and feet to one side using core and obliques and raising slowly back to center. Repeat on other side always squeezing the ball as hard as you can between your knees.

Lay on belly face down. Lift arms and legs straight out and upward and squeeze and hold as long as you can using only core. Release and repeat.

Planks, planks, planks.

These can all be done on a gym mat or yoga mat.

***All of these exercises are from my recent Physical Therapy for my *diagnosed* Degenerative Disc Disease and Chronic Sciatica. They will not aggravate most back conditions and are really effective at hitting your actual core rather random abdominal muscles like crunches and such tend to do. They've also really helped me manage my back pain overall.***

STEVE142142

You really need to talk to a physical therapist about what you can and can't do. Please whatever you do don't take any advice from people on this website as far as a medical condition. Even though their intentions may be good they can give you some bad advice that could lead to more damage to your back.
I'll give you my perspective I have a double hip replacement and arthritic knee that has to be replaced

Spliner1969

brianneangell08 wrote: »

Alright, you've all convinced me! I am going to set up a dr appointment and start doing more stretching/yoga.

Several of you said that strengthening my core may additional help with my back. So, back to my initial question - what exercises should I do? I will continue to do planks, and I can also do Russian Twists (with a medicine ball) with no problem. It is exercises more along the lines of crunches, bicycle crunches, lying leg raises, etc that hurt.

Make sure you're doing crunches and not sit ups. Crunches really only require you to contract your muscles in your abdomen, if your lower back is coming off the floor you're doing a situp.

Here's an example, watch their shoulders come off the floor but their lower back does not, yet they contract the muscles in their abs..

https://www.youtube.com/watch?v=SedOjUJgDsg

Situps can aggravate your lower back pain, they sure do mine, yet crunches are completely do-able for me.

Here's a similar plank workout to what I do, at first until your core is stronger I don't suggest doing the knee raises, bends during the workout. I've worked up to 2 4 minute sets and a 2 minute set for a total of 10 minutes of planks five days a week:

https://www.youtube.com/watch?v=ynUw0YsrmSg

Hope that helps. It doesn't matter if you do 10 second planks, 30 second planks, or 60 second planks, it matters that you do them. Start small, work your way up.

ew_david

STEVE142142 wrote: »

You really need to talk to a physical therapist about what you can and can't do. Please whatever you do don't take any advice from people on this website as far as a medical condition. Even though their intentions may be good they can give you some bad advice that could lead to more damage to your back.

This.

It depends on what is actually wrong with your back. Lots of people with good intentions will advise you to do what worked for them, but without knowing what YOUR issue is, that could be dangerous. Yoga is a big one people recommend. Some yoga positions were downright painful for the back problem I had (before I knew what it was) and may even contributed to the issue. So tread carefully.

geraldiopal

_dracarys_ wrote: »

STEVE142142 wrote: »

You really need to talk to a physical therapist about what you can and can't do. Please whatever you do don't take any advice from people on this website as far as a medical condition. Even though their intentions may be good they can give you some bad advice that could lead to more damage to your back.

This.

It depends on what is actually wrong with your back. Lots of people with good intentions will advise you to do what worked for them, but without knowing what YOUR issue is, that could be dangerous. Yoga is a big one people recommend. Some yoga positions were downright painful for the back problem I had (before I knew what it was) and may even contributed to the issue. So tread carefully.

I couldn't agree more!!! I get Nerve Block Injections weekly (at the pain clinic) for my back and the Dr gave me the go ahead to use the exercise bike only, and even that makes my feet go numb but I push through... Most of the suggestions on here I know would make me worse than better .....please becareful

cecekay19

Agreed, don't take specific exercise information from this page, get it from a physical therapist. That said, one little thing you can do is work on your posture. If you're a sloucher, make a concerted effort to sit and stand up straight. And try sleeping on your back if you don't already.

gatorsong

OP, as many others have said, see an orthopaedic doctor, don't ignore it. Also get with a physical therapist and certified trainer to help. You don't want to ignore back problems. I did, and now I have two fused discs because of it. Don't take anyone else's advice except for a certified individual who has personally examined you.

ParadigmShifter

Bring your knee up so you are balancing on one leg. That's it. Works/activates your core and can be good for the back. If it hurts, don't bring your knee up so high.

ritzvin

ParadigmShifter wrote: »

Bring your knee up so you are balancing on one leg. That's it. Works/activates your core and can be good for the back. If it hurts, don't bring your knee up so high.

And pretty much any activity that requires balance to do it. Certain styles of dancing work them quite a bit as well.

veronikamellon

Pilates and standing ab exercises. Don't forget about lower back. Definitely check with the doctor first though.

merekins

Pallof press was taught to me by my PT. Suggest you do the same. Back injuries of any kind should not be taken lightly nor should you introduce new exercises without being checked out. Pilates is not, NOT, a good idea if you have something going on with your neck or back without dr approval. Seriously, get checked out and have a PT work with you.