One of the worst things you can To do for your back is to sit on a chair for eight hours a day. However, realistically, for many people with desk jobs this sedentary lifestyle is inevitable. As a result of lifestyle factors, poor posture and injuries, most people living in the United States will experience back pain at some point in their lives.
The lower back
The bones of the spine create a support frame for the back and allow you to maintain a correct posture. Connected to this frame are the muscles and ligaments that increase the strength and stability of your body.
Low back pain
The causes of low back pain are complex. According to Dr. Peter F. Ullrich Jr. at Spine-Health. com, the back pain can be the result of a damaged intervertebral disc, irritated nerves in the lower back, damaged bones, ligaments or joints, an erector of the tense spine or large irritated nerve roots that go to the legs and arms. Many people with back pain will have an identifiable anatomical cause.
Modified Ab Exercises
If you are experiencing back pain, consult a doctor before starting any exercise program. A doctor can refer you to a physiotherapist who can apply a variety of treatment options such as heat, ice, electrical stimulation and muscle release techniques. As the pain diminishes with these therapies, you can begin to perform specific exercises to improve the strength of the back and abdominal muscles.
Abdominal Exercises for Beginners
Once you have the approval of a physiotherapist to start doing light abdominal exercises, you will have to make adaptations for common abdominal exercises to avoid damaging the back. Your therapist will probably give you instructions for exercises 10 to 30 minutes a day, one to three times a week. They may suggest you perform heel slides, abdominal contractions, wall squats, or heel lifts when you're exercising again, according to the American Academy of Orthopedic Surgeons.
Intermediate to Advanced Abdominal Exercises
As your lower back gains resistance, you can concentrate more exercises on the abdominal muscles. It is difficult for the back when you are doing any abdominal exercise that requires that none of your feet touch the ground. Therefore, you must adapt the exercises so that one of the two feet is always supported. For example, instead of lifting both feet on the leg lifts, keep one leg bent at the knee, with the foot on the ground.Lift the opposite leg, up to the air. Lower and repeat the exercise on both sides.