Workouts that are They focus on the lower abdominals and the pelvic muscles not only improve the support of the lower back, they also offer other benefits. Simple exercises that isolate the pelvic girdle, the pelvic floor muscles, and the lower abdominals can do a lot to help men struggling with lower back pain and tension, and bowel and bladder problems.
Generally prescribed for women, kegel exercises are small movements that are easy, can be done at any time anywhere, and are effective for men too. The muscles of the pelvic floor can be isolated by contracting them as if you were trying to stop urinating. Hold this contraction for a count of four to 10, and go up to longer contractions as you strengthen the area. Repeat the contraction 10 to 15 times a day. A 10-second rest is recommended between contractions to make sure you are isolating the correct muscles.
A pelvic tilt is another simple exercise that can be performed to strengthen the lower abdominals and pelvic muscles. Lie with your back on the floor with your knees bent and your arms resting by your side. Contract your lower abs to your spine and hold for five seconds, pause and return to the starting position. Repeat 10 to 20 times. The movement will naturally tilt your pelvis up if you do it correctly. Make sure you do not use the muscles of your thighs or buttocks to perform the exercise.
Reverse contraction activates the upper and lower abdominal muscles. Lie with your back on the floor with your hips flexed so that the top of your legs is perpendicular to the floor, your knees are bent 90 degrees, and your calves are parallel to the floor. Keep your arms at the sides on the floor to give support. This is your initial position. Contract your lower abs to your spine and lift your hips up from the floor. Pause at the top of the movement and return to the starting position. Make two sets of 10 to 12 repetitions.
Lie with your back on the ground with both feet about 10 to 12 inches apart. Cross your arms over your chest. This is your initial position. Bend your right leg and bring your knee to your chest, while keeping your left leg straight. Make a semi-contraction movement, turn your torso slightly, and bring your left elbow up to join it with your knee as it approaches your chest. Pause briefly and then return to the starting position.Repeat the movement with your left leg and right elbow to complete a repetition. Do 25 to 50 repetitions.
Before trying these exercises or adding any new exercise to your training routine, consult your doctor to make sure you are not going to exacerbate an old injury. If you feel any pain or discomfort beyond normal muscle fatigue while doing the exercise, check with a trainer to make sure your form is correct, and see a doctor to make sure you have not caused an injury.