7 Abdominal Workouts for a Bad Back


Do you ever look at your abs and imagine all the sculpting and toning that could happen if only those crunches and sit-ups didn’t hurt so much? When you have a bad back, standard ab exercises are literally a pain. In fact, they can even be dangerous if you aren’t careful.

Strengthen your core with abdominal exercises. When your abdominal muscles are strong, they also help relieve pressure on your back. Your back may even be less painful as a result.

This article shows that you can’t ignore your core because you have a back problem. You can improve your range and bring out your abs!

Disclaimer: This article is not intended to replace medical advice. Consult your doctor before exercising if you suffer from back problems.

Ab Exercises For Bad Back

You can do these ten abs exercises with a bad spine.


Lie down on your stomach, raise your body, and extend your arms. Hold for up to a minute. You can also place some space between your legs if it feels better to be on your back.

Stomach Vacuum Exercise a.k.a. Cat-Cow Pose

 Get on your hands and Knees. Assure that your shoulders are above your wrists and your hips are over your knees. Hold your breath for a full cycle. Exhale, and then push your stomach muscles inwards. Repeat this 5-10 times.

Dead Bug

Lie down on your back with your knees bent at 90 degrees. Your arms should be extended, palms facing each other. Slowly lower your right hand straight above your head and extend your left foot so that both your arm (and leg) are parallel to your floor. Do ten reps on each side.

Towel Crunch

 The classic crunch is given a new twist to make it more comfortable for people with lower back pain. Place a towel underneath your lower back and roll it up. Do at least twenty repetitions.

Bird Dog

 Get on your hands and Knees. Your right arm should be extended forward, and your left leg should be back. Both legs should be parallel to the ground. Repeat ten times. Repeat 5-10 times on each side.

Tabletop Leg Press

Lie down on your back, and raise your knees above your hips to form a 90-degree angle. Your shins should be parallel to the floor. Place your hands on your knees. As you contract your abs, press down. Release and repeat between 5-10 times.

Forearm Side Plank

Place the left forearm and elbow right under your left shoulder. Turn your body to the left. Keep your hips raised and lift your body. Your weight should be on your left forearm, as well as the outer portion of your left leg. Hold your right arm up to the ceiling for 30 seconds. Repeat on the other side.

Enjoy this exercise? These side-plank variations will help you to keep your back free of pain.

Standing Cross Crunch

As you stand with your hands behind your back and your legs at a distance of two feet, lift your right leg and twist it as you touch it with your left arm. Repeat 5-10 times on each side.

Place the exercise ball in a plank position. Make slow, controlled, clockwise movements with your forearms resting on the ball. Repeat 5-10 times in each direction.

Swiss Ball Crunch

This one is straightforward–perform a regular crunch on an exercise ball, either with your hands across your chest or behind your neck. At least 20 repetitions.

YYou’redone! These easy “o grunts needed”abdominal exercises will strengthen your core and help you relieve your back pain.

How can I flatten out my stomach if I have a bad back?

Strengthening your core does not mean just doing crunches. You can do this by engaging your core in your yoga practice and simply maintaining good posture throughout the day. Your yoga practice should not increase your back pain. If this happens, you should stop immediately and ask a yoga teacher or certified yoga therapist for a modification of the pose.

Can I crunch with a bad lower back?

Straight crunches may aggravate back pain. Yoga poses that focus on core strength is a better option. You can also try the Towel Crunch.

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