It can be frustrating if you have a lower-back injury and you have to watch your toned abs waste away. After all, crunches and many other ab exercises can irritate a back injury (or even cause one). Having strong abs is also important because they help to support your back. Fortunately, there are back exercises that do not stress your back. Work your way up slowly to three sets of each exercise at least three times per week.
Place your hands and knees flat on the floor. Push your back upward in a cat-like position. Lower your back, curving it slightly. Repeat five times.
Get into a push-up position with your forearms and toes on the floor. Your body should be in a straight line. Hold the position for 30 seconds or as long as you can.
Place your hands and knees flat on the floor. Extend your right arm and your left leg outward so that they are parallel with the floor. Lower your arm and leg back down. Extend your left arm and your right leg outward so that they are parallel with the floor. Repeat seven times on each side.
Lie on a mat on your left side. Place your left forearm on the mat and your right hand on your right hip. Put the sides of your feet on the floor. Lift your body upward in a straight line. Hold the position for 30 seconds or as long as you can. Repeat on the other side.
- Talk to your doctor before toning your abs with a back injury.
- If you feel pain during any of these exercises, stop.
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.