Weak Abdominal Muscles and Lower Back Pain

Updated March 2016

weak abdominals

Try the Standing Abdominal Exercise to Help Reduce Back Pain

Weak abdominal muscles contribute to back pain because they lead to excessive anterior pelvic tilt.  Weak abdominal muscles (especially in those with extended waistlines) both stretch and lengthen.  This causes the pelvis to tilt forward, placing pressure on the lumbar discs and facet joints.

Sit ups are no longer considered advisable since they can tighten the psoas muscle resulting in increased lumbar pain.

There are many exercises that should be performed to address pain from weak abdominals. These exercises help to stabilize the pelvis along with the lumbar spine.  Both the pelvis and spine should move in unison while the hips and legs bend instead.

The Standing Abdominal is a great exercise to help reduce this form of pain.  It is the last exercise of the Progressive Exercises, It helps to reduce pain by:

  1. Encouraging you to preserve a safe posture (reduce lumbar disc injury).
  2. Maintaining both neutral lumbar and pelvic tilt posture (reduce spinal imbalance).
  3. Strengthens and stretches the hips (improves hip mobility and pelvic tilt).
  4. Strengthens your abdominals (improve lumbar support).

This exercise should be performed anytime when standing for long periods as this can cause contribute to lower back pain.  It is very difficult to contract during this exercise initially as your abdominals may have very little strength.  Only practice will improve this.  (It is important to have consent from your family doctor prior to any exercise routine such as the Standing Abdominals.)

There are many other abdominal exercises (and variants of it) taught in the program. They are work together to target and condition your abdominals from different angles and positions.

The Standing Abdominal Exercise

Step 1:  Stand upright, feet together.  Contract the gluteus muscles.

Standing Abdominal

Step 2:  Contract the abdominal muscles so as to tilt your belly button up towards you while drawing your belly button in toward your spine.

Step 3:  Hold for 5-10 seconds.

Step 4:  Repeat often.

Note:  Focus on the abdominal contraction and the posterior tilt and hold. Avoid leaning forward.

Tip:  You can place your hands on your hips to help rock them upward in a posterior pelvic tilt.  Try to increase the amount of time that you hold this exercise to improve your endurance and to help release the tightness in your quadriceps.

This exercise should be done daily and when you experience discomfort when standing.

If you are tired of enduring this form of chronic pain, and are in need of a proven, structured, plan for pain relief: Search this site for more valuable help and Download the eBook to start today.

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“I like this book very much and have found it to be quite helpful and informative, and a great helper with my lumbar pain issues.”