Low back pain and problems usually result from a combination of tight lower back muscles and a lack of abdominal muscle strength. The abdominals work to maintain correct posture and to generate intra-abdominal pressure. This pressure results when the muscle walls around the abdominal cavity are contracted. It helps to support the upper body by taking some of the pressure off the spine. The muscles that need strengthening are the muscles that are diagonally placed around the abdomen. When abdominal exercises are done incorrectly, the hip flexors may be used making the exercise inefficient in strengthening the proper muscles. Abdominal fitness leads to good posture, a must for endurance training and marathoning. This also helps to alleviate low back problems in the rest of your daily activities.
The following series of abdominal conditioning exercises are a fairly standard progression recommended by physical therapists and used by Patti in the exercise classes she teaches.
Position : Lay on floor with knees bent
Action : Pull lower abdomen in and up making stomach concave. Think of pulling your navel to your backbone. Keep back and buttock muscles relaxed, try to flatten back against the floor. Hold for 5-10 counts.
Progressions : Do 10 tilts per set until you can do 10 sets of ten throughout the day. Tilts can also be done while sitting or while standing against a wall with slightly bent knees.
Position : Lay on the floor with the knees bent.
Action : Do a pelvic tilt. Bring your chin towards your chest and raise your shoulders. Keep stomach concave and curl up one vertebrae at a time.
Progressions : Start with a set of 10. Add 5 repetitions, then 5 more. Add a set of 10, then another. Start with hands as shown in the drawing, hold for five counts. Use arms to come up higher and raise shoulder blades. Hold for 10 counts. Move arm position to change the resistance, cross arms on chest, cross hands behind head, add weight behind head. Add rotation, turn one way, hold 5 counts, turn the other way, hold another 5 counts. Curl up on the diagonal, rotate to the other side, then lower. Do crunches which are curl ups with the feet up on a chair on up against the wall. Final goal is at least 3 sets of 20 with at least one set including rotations.
Position : Sit up with knees bent and slightly more forward than curl ups.
Action : Curl down, bringing tailbone and then lower back in contact with the floor. Keep shoulders rounded forward.
Progressions : Start with sets of 10 as above. Add rotations as shown by rolling over on one hip and raising the opposite shoulder. Work up to 2 sets of 10 one of which includes rotations.