Toning Your Tummy While Dealing With Lower Back Pain

Back Pain

Many people suffer from back pain, I know- I am one of them! I used to have chronic lower back pain that made it difficult to walk, sit, or even eat. People would often ask me why I wasn't smiling and I never wanted to be one of those people that constantly talked about their unhappiness and pain, so I decided to do something about it. Through years of physical therapy, yoga, exercises, and just plain strong will I overcame the pain- it is possible and I would love to share a few great tips I have learned along the way; this first tip was asked by a fellow hubber about how to tone your tummy while dealing with lower back pain.

One of the problems people come into when they begin to have back pain, is that they have a difficult time exercising and sometimes they end up gaining weight which just makes the problem worse. Keeping fit, toned, and healthy is of the utmost importance when it comes to taking care of your self and the health of your back- but how do you do this? 

One of the easiest ways to exercise your abs when you have back pain is by learning how to deep breath- yes, Breathing... that doesn't sound too hard right? Well, its not and its a great way to keep your abs in shape and body toned without having to do sit ups, or any other type of painful exercise.

Start by laying on your back as comfortable as can be on the floor. Use a nice soft mat or blanket without too much padding, but lay as comfortably as possible... you can use a small pillow under the arch if needed in the beginning. Start by taking some nice deep breaths. With each breath you exhale, tighten your stomach muscles and hold for a few second, and then release and breath in again.

So long as your back in cooperating, while you exhale you can push your lower back further to the floor while tightening your stomach muscles on your exhale- you should feel the exercise working within a few breaths. Don't stress yourself doing this, take it gently, and if it starts to hurt at any point then stop.

The dying bug is another one of my favorite back and stomach exercises. They call it a dying bug because you are laying on your back with your arms and legs in the air... like a dying bug! Start once again by laying on your back and get yourself in a comfortable position. Never ever start an exercise unless you are comfortable- if you are in pain and any exercise brings you more pain- stop immediately. This is one time when the saying "no pain no gain" does not work!

Start the exercise by bringing your left knee to left hand while your right hand and right leg are left in the sky or on the ground if that is more comfortable in the beginning. Keep your back flat to the ground and tight while keeping it comfortable. Alternate arms and legs and hold each movement for 5 seconds while breathing slowly and relaxed. Repeat 20 times. As time progresses and you get more comfortable with this exercise you can adjust the height at which your legs are at for added strength training and you can even bring on small hand weights.

You can also use an exercise ball with this routine as shown in the video below, but its not necessary. Just do what feel rights with your body and as you gain more confidence with your exercises you can adjust them to make them a bit more challenging.

Don't worry if at first you feel a bit wobbly, it may take some time for your body to adjust to the exercises and gain strength in the areas. As always, don't stress your body, listen to what it is telling you and only go as far as you feel.

Regardless of why your back is bothering you, in order to heal it you need to take care of yourself, your body, your mind, and your back. Make sure you drink LOTS of water throughout the day and eat well, avoid salty foods and stay hydrated. Water is vital in helping your body recover as is sleep, so get some good rest and always be sure to contact your doctor before starting any new health routine. Continue doing these back exercises every day, and after a few weeks you will definitely notice that your tummy is toned, your back feels stronger, and you look and feel better.