Abs exercises are important part of our workout routine. However, in some cases these exercises can induce severe pain in back that doesn’t relieve even when workout session is over. Additionally, if you are dealing with medical difficulties like fibromyalgia, performing exhausting abs exercises can seem overwhelming. Luckily, there are exercises you can perform easily without experiencing pain. Keep reading this article and find out what are the best exercises for back pain and pain associated with fibromyalgia as well.
McGill curl up
McGill curl up is one of the best exercises for back pain, particularly lower back, and it was widely popularized by Stuart McGill world’s top spinal researcher. Due to low impact characteristics, it can be considered as one of beneficial fibromyalgia exercises too, but it isn’t recommended to start your physical activity with it, but to include into your routine once you start getting stronger.
The difference between McGill curl up and regular abdominal exercises is because this one engages abdominal muscles without risking your back. Here is how to do it:
- Lie on your back. Bend one leg while the other one remains straight on the ground.
- Place your palms under the natural arch of lower back. Here you can either place one hand on top of the other, or clasp them, it depends on what is easier for you.
- Start slowly raising your chest, shoulders and head off the floor making sure you’re not bending your back (you don’t have to come too far off the floor)
- Stay in that position for a few seconds making sure you’re breathing deeply
- Slowly return into the starting position.
Do 10 – 15 reps.
This exercise belongs to a group of great fibromyalgia exercises and doesn’t induce pain in your back as well. It strengthens abdominal muscles and all the front side of your core while minimizing the pressure on lower back. This exercise is simple:
- Lie on your back with hands extending above you as if you’re reaching for the ceiling
- Bend your knees in 90-degree angle and raise your thighs until they become perpendicular to the ground
- Exhale and embrace the abs to bring the ribcage down and flatten you back onto the ground
- Slowly lower your right arm and left leg simultaneously on the floor
- Lower them down until you feel that your lower back are starting to form an arch
- Return to the starting position at the same speed while inhaling deeply
- Repeat the same with left arm and right leg.
Do 10 – 15 reps.
- Together with this exercises there are some foods to be avoided in your diet.
This exercise helps reduce the risk of feeling unpleasant lower back pain when training your abs. In order to perform this exercise you will need a bench or other incline construction. Here’s the process:
- Set the bench in an incline position and raise a seat in order to prevent sliding off
- Sit down and lay back
- Bend the legs and rest them against the wall, fold your hands and place them on the chest
- Start slowly raising chest, shoulders, and head with elbows while sliding them above the stomach
- When you reach the maximum contraction of abdominal muscles return into the starting position.
Do 10 – 15 reps.
One of the easiest exercises and all you have to do is to:
- Lie on the flat surface
- Keep both legs straight on the ground
- Bring one leg at a time to your chest by flexing at knee and hip joint (to make it easier, you can reach for the knee with your hand e.g. right leg – right hand).
- After 10 times, switch legs.
Do 2 or 3 sets.
Raised leg crunches
Regular crunches can be painful and raised leg crunches are a great alternative for all people who experience back pain or even suffer from fibromyalgia. Here is how to do it:
- Lie on your back with hips and knees bent in 90-degrees angle. Also, make sure your thighs are perpendicular to the floor.
- Fold your arms and place them on your chest.
- Contract your abdominal muscles so the lower spine flattens onto the ground.
- Slowly raise the upper back and shoulders off the ground while keeping arms on your chest
- Crunch the ribcage towards pelvis and try reaching thighs with your elbows
- When you crunch as much as you can, hold the position for a few seconds and slowly return into starting position.
Do 10 – 15 reps of this exercise.
Plank with one knee bent
The benefit of this exercise is strengthening your abdominal muscles without causing pain in back or other parts of your #body. In order to perform the exercise, you should:
- Get in a regular plank position with forearms on the ground
- Bend one leg and place your knee on the floor
- Hold that position as long as you can without moving your other leg or arms.
- When you feel like your form will suffer, return into the starting position and repeat the same with other knee.
Do about 10 reps.
If you’re suffering from fibromyalgia or feeling back pain when you are working on your abdominal muscles, the article listed best exercises for back pain which will help you reach your perfect form without unpleasant sensation in your back.
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