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Post-injury back exercises
I want a firmer stomach, but I have a back injury that stops me from doing crunches. Any suggestions?
If you have a back injury, you need to strengthen your back before you try crunches. On the other hand, part of the way to a healthy back is through abdominal strengthening.
Many people have problems with their backs, and weak stomach muscles are often part of the problem. Ironically, we can strain our back muscles while doing abdominal work. It's a catch-22 situation.
Regardless of how serious your back injury is, you should see an orthopaedic surgeon or physiotherapist who can assess your particular situation and recommend a course of action. In most cases, a combination of back strengthening, stretching and abdominal strengthening is the way to help an ailing back. We call this conditioning the ‘core’ muscles, because your back and stomach muscles must stabilise your torso, and it really is the key to enhanced athletic performance, as well as injury prevention and greater overall fitness.
I'll outline a couple of simple exercises that may also be recommended to you by a medical professional. Use an exercise mat, or put a couple of bath towels down on a carpeted floor.
- Start by lying on your back with both knees bent and your feet flat on the floor. This is the basic position for all abdominal work and the elementary back stretches. Raise one foot off the floor, and bring your knee into your chest. Gently pull your knee toward you with your hands, and hold it for a few seconds. Slowly release your knee and return your foot to the floor. Do the same with the other leg. You can go back and forth doing this simple stretch two or three times, holding your knee for up to thirty seconds.
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