5 Safe Ab Exercises for Low Back Pain (DO THIS, NOT THAT!!)

5 Safe Ab Exercises for Low Back Pain (DO THIS, NOT THAT!!)


Hi, guys! I’m trainer Amy Jo with ATHLEANXX for Women,
and today we’re going to discuss safe ab exercises if you have back problems. Okay, so the very first exercise that we want
to discuss is crunches for the abs. As we know, a lot of back problems can come
from doing crunches wrong, or abdominal work without proper form, or maybe you just have
chronic back issues from everyday life, or an injury that you’ve had. One of the most effective ways is to elevate
the feet for crunches. So placing your heels on a step, or raising
them up can help push the back flat, into the pad because the biggest problem is when
you’re raising that low back up, and trying to crunch. So it’s not even allowing you to work your
abdominals properly. You’re using your hip flexors, which is pulling
on the middle of your spine. So elevating the feet automatically pushes
that back flat, and then you can perform crunches right here. So let’s do 15, keeping the feet elevated,
or you can go, tuck them in, here. Usually this works a little bit more effectively
because it allows your feet to relax, and force the back into the pad. So we’ll do 15 crunches here, pushing the
back into the pad. Five more. Four, three, two. Last one. Excellent. Good. Then the other one is when your knees are
up, already your back is flat right here, in this position. Or it should be. So work on that, right here. Maintaining back flat against the pad. Then you’re going to lift up. So from this position right here, not lowering
any further, you’re driving up, and then back down. So I’m in a perfect “L” shape right here. Knees are right above my hips, and then I
raise up, and then back down. So contracting the abs at the top. We’ll do 15 of these. 12, 11. And I’m not lowering any further from here,
down. This is my start. This is my finish. Eight, seven, six, five. It keeps the focus on the core. Four. And doesn’t put my back in a vulnerable position. Three. Up, and squeeze. Two. Last one. Great. Nice job. So the next one I want to move into is ball
crunches. The stability ball is an extra piece of equipment
that can really support the low back and you can make it harder by adding some weight to
it if you prefer. So rolling forward, make sure the low back
is right, cupped into the ball. So you can go no weight at all, or you can
use a medicine ball here. We’ll do 15. On each exercise you really don’t need to
go more than 20, or 25 for it to be really efficient. If you’re doing multiple ab exercises, that
is. Unless you’re doing a 100 crunch challenge,
or something crazy like that. We’ve been known to do it. Five more here. Up, and squeeze. So I’m pushing my low back into the ball. Once again, this helps support the low back,
the mid back, and reduces vulnerability on the spine. Five more. Five. And add intensity. You can press. Five, four, three, two. Last one. One. Great. Okay, then the very last – well, two more. But the last one is going to be a technique. So this one is a high plank. Sometimes the low plank can’t give you as
much of a foundation for the abs. So your low back starts to sink in, down here. The high plank allows you to be a little bit
stronger, and take some of the force into the arms, and you can hold it by starting
here. So if planks are difficult for you, or you’re
feeling it in your back begin with a high plank first. Feet together is going to be a little more
difficult. Feet wide gives you a wider stance, and supports
the back more as well. Same thing. Holding. You can just hold 30 seconds, or as long as
you can, keeping – not the butt up too high, not the butt too low – tuck it in right
here, and you can hold 30 seconds, and then you can go back around throughout all those
exercises. Once again though, if anything hurts, don’t
do it. It’s not worth it. So find positioning, find ways to make sure
that you shorten the range of motion, and that you’re targeting the core without injuring
your back more. So one other exercise, the very last thing,
is more of a technique than anything. When you’re driving, when you’re at your desk
you can do what we call the “vacuum exercise”. That’s when you’re tightening, pulling in
the stomach, counting 10 seconds to 15 seconds, and you’re doing that four, or five rounds. So it’s vacuuming in, holding, holding, you
can keep breathing while you’re pulling in, and that’s working that transverse muscle
which is underneath the rectus abdominus; the six pack. Then you release it. Then you’re doing it again, vacuuming it in,
pulling those abs in as tight as you can. Hold it. Hold it. And release it. Do four, to five sets of those 15 seconds. I do them while I’m driving, I do them at
work, if I’m doing some computer work, it’s a great time to just hold it in. If you’re watching TV at night it’s a great
way to train your abdominals because you get more of that mental, mind-muscle connection,
the more you’re training a muscle group. Try those. Leave me a comment below, let me know how
you guys feel on these ones. Back problems are going to happen. Injuries are going to happen. So make sure you’re protecting yourself and
your body so you can continue and have longevity in fitness. All right, thanks for joining me. I’m Amy Jo. We’ll see you next time.

74 comments on “5 Safe Ab Exercises for Low Back Pain (DO THIS, NOT THAT!!)

  1. Permaculture Homestead Post author

    shirley sahrmann's ab exercises for PT are way safer, your second exercise would likely cause a posterior derangement with all that lumbar flexion, your still my fav however

    Reply
  2. Cherie Holmberg Post author

    I purchased the program a couple of years ago. If I purchase it again would it be the same videos and meal plan or is it different??

    Reply
  3. Morgain Garrett Post author

    I'm a intermediate to advanced fitness level. Currently I pick 3-4 different exercises @15-20reps 2 circuits. I'm doing my abs 2-3 times weekly with my other muscle groups. I'm having trouble getting the lower abs I'm looking for. How many total reps should I be doing and how often?

    Reply
  4. Aatish Bawangade Post author

    Ma'am can u plz elaborate the last exercise where one can do while driving or sitting on chair. Thank you in advance

    Reply
  5. All Seeing Eye Post author

    I'm a dude, and I did what you said to not use my hips and I still get back pain. Feels like someone's stabbing me in my back.

    Reply
  6. Madara Aradam Post author

    Thank you! Any cervical spine sparing exercises? My problem is a couple of disc protrusions in my neck, and of course because of that I need to work on my core.

    Reply
  7. mariposa cub Post author

    Wow thanks so. Much is what I was waiting for.. I have arthritis in my second vertebrate and is so painful for me

    Reply
  8. ZGold Luv Post author

    How many times per week should I do these exercises? Should I do the vacuum every day? Anyone??

    Reply
  9. Hedgehog Lifting Service Post author

    Do you guys know 'AthleanX'? With Jeff Cavaliere, right?… First of all, this channel is a copypaste of his. Even the logo is a ripoff of his logo. Two, if you train to fix back pain you should never flex your hip actively in an ab exercise, it's just contributing to the problem by further loading the hip flexors which will take away the job of the abdominals. This…. is… bad.

    Reply
  10. Victory to the People Post author

    This is helpful. Any alternative for if you don't own a ball? Thank you! Be well.

    Reply
  11. Ashley Rivera Post author

    This is the first set of ab exercises that didn't aggravate my back. Thank You sooo much!!!

    Reply
  12. Rachel Keim Post author

    Thank you so much! I have chronic back pain and am always looking for ways to strengthen and tone my abs. I will be adding these exercises to my workout routines!

    Reply
  13. Shaz the scot Post author

    Thank you Amy x I had a microdiscectomy a year ago and have gained a lot of weight in my stomach area! I will try these exercises to get myself back in shape 😍👍

    Reply
  14. Papli Kumar Post author

    Hi Amy…I have herniated disc at L5 L4 level..are dos exercises safe to do fr me?.. n I even suffer from sciatica on my left leg vry badly

    Reply
  15. OldSchool9690 Post author

    This is literally every position you want to avoid for back pain. The safest ab excercises for back pain are side planks/lateral movements and standing rotational core movements.

    Reply
  16. The Wizard of Chino Hills Post author

    You look great. Good Philosophy regarding training injuries. I believe I tore my L4 or L5 Disc so I’m trying to heal the Sciatic Nerve Pain in my left hip . Very Slow progress back to 100% because I keep irritating it with either Ab.or Leg work. Nothing’s worse then not training your legs. With a back injury, One is really at a minimum on what exercises they can pick for legs. Thanks for your video.

    Reply
  17. stonephone Post author

    I shattered my pelvis years ago, have chronic lower back pain. A session of crunches is specifically not what I was looking for.

    Reply
  18. A AlRashid Post author

    Pleasee!! Can i do it if i have herniated disc?? Im so thin and i allways have problems when i lift weights in gymmy body so weak nd i have some fats in stomack place..i need to know and do some excersices but because my back problem im lost dunno what excersices i do..i need to gain weight by lifting weights, im depressed

    Reply
  19. Jakob Post author

    Amy, great video keep them coming. I had a herniated disc awhile back (age 26) and was wondering what else i can do weather it be stretching or perhaps some oblique exercises to prevent another injury and relieve pain.

    Reply
  20. Alexander Post author

    It took me a while to realize that stomach crunches were the source of serious sharp back pain. When I avoided crunches altogether, the back pain got better

    Reply
  21. Daniel Marques Post author

    The video title is right because you will get back pain if you do this Lol I have 2 herniated disks on my low back and any of this is pain for sure.

    Reply
  22. 5ygn4 Post author

    this ab workout will ruin your life if you have a posterior herniated disc, a posterior bulging and serious sciatica pain down your legs and feet

    Reply
  23. Sharna T Post author

    I just saved this video because I would like to lose my stomach but I have two herniated disc. Any suggestions on what I can do that won’t aggravate my disc?

    Reply
  24. Pratibha Pati Post author

    Thanks deAr giving us this type of excersie for back pain relief & for flat tummy 🥰🥰🥰😘😘

    Reply
  25. Markus Lucas Post author

    My auntie commonly wake up early in the day with a low back pain. Since I have given this lower back pain guide, "Kemzαnο Loni" (Google it) to my aunt, her ordeal is fully gone. She`s very thankful that she has received the guide..
    .

    Reply
  26. Damarys Rivera Post author

    Finally a video for abs that doesn't hurt the lower back! I got into a car accident and damaged my lumbar. It's bern really hard to do regular I workouts without putting a strain on my back this video was very helpful thank you very much!!

    Reply
  27. Danielle K Golden Post author

    Still finding this hard to understand how this helps someone with a herniated disc especially if the injury is in the lower thoraric and upper lumbar. Wont these cause more issues than help?

    Reply

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