At some point in life, everyone suffers from back pain. If you are having fitness goals and want to improve your abs, it becomes very difficult to exercise and achieve your goals with the pain in the back. Crunches and sit-ups will hurt so much that you will likely quit on your fitness goals in a short period of time. With the back pain, all the abs workout will only yield more pain and can be very dangerous if not performed carefully. Luckily there are exercises that you can perform at the comfort of your home to reduce back pain and strengthen your core.
--- Partial Crunch ---
Few exercises can make your back pain even worse and should be avoided completely. Partial crunches is one of the best exercises that help in strengthening your back and stomach muscles.
How to perform?
Step 1: lie on your back with knees bent, feet flat on the floor.
Step 2: Place your hands under the lower back in line with the belly button.
Step 3: Engage your core and lift your shoulders while maintaining a neutral low back posture. In other words, your back should not be pressing against your hands and your pelvis should remain relaxed on the floor. Pause on the top and slowly lower. You may progress the difficulty of this exercise by placing your hands across the shoulders, by the ears or overhead.
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--- Plank ---
Plank helps in reducing the lower back pain by strengthening the core. It helps in contracting the abdominal muscles while making it stronger that keeps your midsection tight and strong. Planks also strengthen our hips and shoulders.
How to perform?
Step 1: First of all lie on your stomach. Now place your elbows below your shoulders, the hands with the palms on the ground, and onto your toes. This will create a straight line from the shoulders to the heels.
Step 2: You need to hold this position for 10 seconds. If you can hold for longer while maintaining the posture, you can do so.
Step 3: The main thing is to maintain good posture for as long as you are able to. If you are a beginner you can perform 6 sets of 10 seconds and slowly increase your time of holding the posture.
--- Bird Dog ---
Bird dog, along with Gomukhasana help in lowering your back pain by keeping your spine aligned, strong and stable. It's a core exercise that strengthens mid-section, back and hip muscles. As it improves stability, it helps in maintaining good posture.
How to perform?
Step 1: Begin by putting both hand and knees on the ground and keep your spine straight, knees under hips and wrists under shoulders.
Step 2: Now extend one leg out high behind you and point your toes. Move your opposite arm out high in front of you while maintaining a flat back.
Step 3: Squeeze your abs and move your leg and arm to start position.
Step 4: Perform at least 5 to 15 repetitions. Repeat with your other leg.
--- Dead Bug ---
The dead bug is a controlled spine-supported movement that provides stability to the spine. It strengthens your back, core and spine. It also helps in improving balance and coordination along with proper posture.
How to perform?
Step 1: Begin by lying on the ground and keep your arms, knees and hips perpendicular to the ground, 90-degree angles.
Step 2: Now lower your left arm and extend the right leg. Remember your arm and leg should not touch the ground. Then return to the starting position. Keep your core tight while performing the movement.
Step 3: Continue this movement on both sides of the arms and legs. Do 3 sets of 10-15 repetitions (1 rep includes both sides)
--- Bridging ---
The bridge posture and Virabhadrasana helps in reducing lower back pain and strengthening hip muscles. As these muscles get stronger you will notice an improvement inthe overall strength of the body. It also provides spine stability. This posture is safe for people suffering from chronic back pain.
How to perform?
Step 1: First of all lie on your back and place your feet on the ground. Hands by your sides while maintaining a 45-degree angle with your knees.
Step 2: bring your hips up to create a straight line between your knees and your shoulders. Hold this for three to five seconds, and then relax by returning your pelvis to the ground. Tighten your core and repeat.
Step 3: Tighten your core while bringing your hips up, maintain a straight line between knees and shoulders. Be in this position for 3-5 seconds. Relax and return to starting position. Perform at least 10-12 reps of this exercise, the key here is to maintain correct posture.
