Abdominal exercise and back exercise guidelines

Some general guidelines for the exercises include:

• Do not start exercises for the first time during an acute back pain episode without first consulting your physician or a spine specialist.

• Do not stop exercising just because you feel “healed;” add back and abdominal exercises to your daily routine.

• Complete a combination of flexion and extension exercises to balance the trunk muscles.

• In general, do exercises in sets of 3-5 repetitions a minimum of 4 times a week.

• Strength building may take 6 weeks or more to show results.

• Consider working with a physical therapist, ATC (Certified Athletic Trainer) or trained specialist to develop the proper form and specific exercises for you.

Abdominal Exercise (ab exercise or stomach exercise)

Pelvic Tilt—Lie on floor with knees bent, feet parallel and arms to the side; tighten lower abdominal muscles, pulling the navel and lower back toward the floor, without using buttocks or leg muscles; hold for 5 seconds.

Trunk Curl—Lie on floor with knees bent and arms crossed on the chest. Using upper abdominal muscles, raise trunk of body off the floor slightly, to about 15 degrees; hold 5 seconds, lower trunk slowly to the floor. Do not lead with the head or strain at the neck; think about raising chest to the ceiling. Do not rise all the way up to sitting position, as this is done with the leg muscles and not the abdominals.

Water Leg Lifts—Stand in the pool next to the side wall with one hand on the edge. Raise one straight leg slowly to the front then lower slowly to the starting position. Repeat with the other leg.

Exercise Ball Sit-ups—Sit on the ball with back in neutral position, feet flat on floor and arms straight overhead; lean back, flexing at hips, and go up on toes; then sit up slowly and rock back on heels.

Back exercises

Prone Arm/Leg Raises—Lie on stomach face-down keeping neck straight with legs straight and arms straight overhead; slowly raise and lower each arm and leg, one at a time, 5 times each. Repeat, lifting right arm and left leg at the same time. Repeat, lifting left arm and right leg at the same time.

Arm/Leg Raises—Place hands and knees on the floor, creating a stable base with hands directly under shoulders and knees directly under hips; keeping neck and back straight, slowly straighten the right arm, reaching forward; hold 5 seconds; slowly lower arm to starting position; 3-5 sets. Repeat with the left arm. Repeat with each leg, slowly straightening it without arching back, extending the leg behind the body; hold 5 seconds; slowly return to starting position. Repeat, raising the right arm and left leg at the same time. Repeat, raising the left arm and right leg at the same time.

Cat Curls—Get down on all-fours with knees and hands on the floor with back and neck in a neutral, straight position; slowly tighten lower abdominals, rounding the back towards the ceiling; hold for five seconds; release and return to neutral position. Then arch the back slightly, hold for five seconds; release and return to neutral position.

Water Knee to Chest—Stand with right hand holding on to side of pool; raise left knee slowly to 90 degree angle; grab behind left knee with left hand and slowly bring knee up into chest; hold 5 seconds.

Exercise Ball Back Extensions—Place stomach area over ball with legs straight and feet flexed to be up on toes; rest hands on side of ball, but do not use arms to push up; slowly lift head and chest off ball and return to start position. For a harder exercise, place hands behind head.

By: Thomas E. Hyde, DC
January 8, 2001
(updated November 10, 2003)