Ab exercises that are bad-back approved?

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.

"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.

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.

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.

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.

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

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

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

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

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.***

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..



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:



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.

_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

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 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.

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.