Abdominals and back pain
We’ve all heard that weak abs can lead to back pain. Is this true? Well, the short answer is yes. But that doesn’t mean you should go out and hit the sit-ups. Lower back pain is, in part, caused by weakness of important stabilizing muscles such as the deep abdominals and multifidus. Weakness in these muscle allows undue strain to the ligaments and joints of the spine as well as allowing for increased compression in the lumbar region.
To begin the process of training these and other important spinal stabilizers, you must first learn to breath correctly. If you can do this, you’ll have the foundation you need to begin building your core strength. A good starting exercise is the prone iso-abs exercise. To perform, start by laying face down on your forearms and your toes, making a sort of bridge with your body. Holding your spine and the rest of your joints in neutral and taking full, diaphragmatic breaths, maintain this position for 15 repetitions of 3-5 seconds, dropping to your knees between reps. You should feel no pain when you do this.
Train your abs and the rest of your core from the inside out and you’ll be on your way to a pain-free back.