Got a bad back and need some ideas for core/ab excersises

[Whitefish]

Theres been a lot of great links on this site for different types of exercises and I've been meaning to try a few out to help get into better condition for when I start sparring.

The only problem is I pulled my back when I was around 23 and now certain exercises can hurt my back. Basically (If I'm remembering correctly) there are two discs in my lower back that can turn slightly from just sitting the wrong way. When these discs turn too much it tightens a muscle in my back that goes all the way from my lower back to the back of my legs/thighs (sorry I'm not a physical therapist or a doctor so I may be off a little in where it begins/ends).

Now I have stretches that I do that help re-align them slightly so I don't end up out of commission. But it does tend to tighten up a lot during workouts. I'm fine with my regular workouts but sometimes it takes awhile for my back to completely loosen up before I can do the crunches/kickouts/butt lifts that I normally do in the gym and I want to give my lower back enough time to heal.

Now I'm planning on seeing a chiropractor soon, due to the strong urging of other people, to see if that will help my back stay normal longer.

Is there some good exercises I can do for my abs/core at home that won't cause to much stress on my lower back or does that go hand-in-hand?

I not too worried about my upper body for right now because that part seems to shape up on its own pretty easily.

But yeah, if anyone has/is going through the same thing or knows some good alternatives to crunches I can do that would be great.

Sorry for all the text but I wanted to explain as best as possible.

[Sellsword]

If you've got a bad back and you're looking to stabilise it then the answer is the plank all the way. Lie down on your stomach, then elevate your weight on your arms and toes, keeping your legs, hips and back straight. Start by holding this position for a minute at a time and build on that.

[nate schroeder]

hanging leg raises should stretch your back and work your abs

[bfdtuck]

get yourself one of the exercise balls that you blow up and lay on , do slow crunches, planks, foot rolls- pushup position w/ feet on the ball and do like knee raises. after little while you can get more creative. do alot of side sit ups and oblique work. I had back surgery 14 months ago.

[paolo27th]

Overhead squats, ab wheel rollouts and lots of swimming. Or just ask your doctor.

[Standard]

Originally Posted by paolo27th

Overhead squats, ab wheel rollouts and lots of swimming. Or just ask your doctor.

ummm, he said he didn't want his low back to lock up and give it time to recover. In most other cases OHS and rollouts are great but they do put the lower back under alot of strain.


Have you tried any of the following to losen up your back? reverse hypers, cobra's, foam rollers?

In the FAQ here this is a link to just about every core based excersie you could want, all categorized by movement.

[Fozzy]

^^^^^

found foam rollers helped mine when I had some pain.

~Foz

[enright3060]

Try ART - Active Release Techniques®

[psychomaniac199]

i just had a slipped disc operation 4 mths ago.. and now im doing thai boxing and go to the gym.. well maybe cos im only 15 so i recover quick.. dun mind if i ask, if i really wanna fight in the ring, will i hv a big disadvantage seeing that i already had my disc slipped?

[Whitefish]

Just to clarify,

I'm not looking for back excercises (but thanks for listing some new ideas!). I think I've got my back stretches taken care of and have been injury free for over a year.

What I'm looking for is some good (hopefully intesnse) workouts I can do for my abs to get rid of some left-over baby fat/loose skin.

My core is fairly strong but when I start doing things like hanging leg raises or butt lifts my back with get incredibly tight and it will take a few days of stretching and kid gloves before its back to normal.

Case in point yesterday I took some of your advise and mixed some hanging leg raises into some light (emphasis on light) drills before I went to bed and those reps left me with a rather tight lower back this morning.

Nothing too serious. I'll be cool by the time I hit the gym tomorrow but I kill for either a new back or some damn good workouts for my abs that could possibly avoid using too many back muscles.

Like I said in my first post, it seems that intesnse ab workouts and lower back strain tend to go hand in hand.

Also Standard mentioned the FAQ and I will check that out too.

Again any advise is appreciated and thanks for the all the earlier advice.