The muscles in the back going into spasm generally cause lower back pain. A muscle spasm causes pain when the muscle contracts and does not release. Muscle spasms are more likely to happen when the muscle is weak or strained. Weak muscles can compromise the support of the spine leading to an increased risk of back injury and pain. It is important to strengthen your core muscles so they can properly support the spine. Your core muscles are the Extensors, Flexors and Obliques. The Extensors are your back and gluteal muscles. The Flexors are the abdominal and iliopsoas. The Obliques are the Para spinal or side muscles. These core muscles work together to hold us upright and to move our bodies. Unfortunately, most of us do not properly exercise our abdominal muscles. We are going to concentrate on the proper abdominal exercises for lower back pain and the prevention of that pain.

Abdominal exercises for lower back pain should be done every day to get the most benefit. It should only take you ten to twenty minutes to complete a full set of exercises and stretches. If you are currently experiencing lower back pain, you can increase the sessions to two or three times a day. It may at first increase the pain that you are suffering, but this will subside as the muscle is stretched and strengthened. The muscle spasms will cease and the pain will stop.

Abdominal exercises for lower back pain, concentrate on the abdominal muscles and the oblique (side) muscles. The following exercises should be completed in sets of 5, four or more times a week. It may take up to six weeks to experience results.

Pelvic Tilt

• Lie on your back on the floor.
• Bend knees, putting feet flat on the floor and parallel and arms at your sides.
• Concentrate on tightening the lower abdominal muscles without using your leg or buttock muscles.
• Press the lower back flat to the floor and hold for the count of 5.
• Repeat 5-10 times.

Trunk Curl

• Lie on back on the floor with your knees bent.
• Cross your arms on the chest.
• Using only your upper abdominal muscles, raise your upper body slightly off the floor, 15 degrees.  Don’t rise to a sitting position. You only want to raise your chest off the floor. Rising too far works your legs, not your abdominals.
• Hold for 5 seconds, then gently lower chest to floor.
• Repeat 5-10 times.

Abdominal Contraction

• Lie on back with knees bent and feet flat on the floor.
• Put hands slightly below ribs.
• Concentrate on tightening abdominal muscles, pressing ribs down towards the spine.
• Don’t hold your breath, continue to breathe normally.
• Hold for 5 seconds.
• Repeat 5-10 times.
• Wall Squat
• Stand with back against wall.
• Move feet 12 inches from wall.
• Tighten abdominal muscles and bend knees 45 degrees. Allow your body to slide down the wall.
• Hold for 5 seconds.
• Push up with legs to standing position and relax.
• Repeat 5-10 times.

These abdominal exercises for lower back pain should be combined with exercises that strengthen the back muscles to get the largest benefit.