Abdominal training with an injured back!

August 16, 2018 | sean | in Blog, Education, Education- nutrition/training, Training

So this post is an answer to a question I received via msg a couple of days ago…

as someone who has been through the same issue of wanting to train around an injury.
not the same exact injury but the same area of wanting to strengthen my abs/ stomach but trying to work around a bad back.
I thought it would be good to put it in a form everyone could get too…

SOOO ANOTHER BLOG IT IS……

The first things I will state that no exercise will outwork a bad diet.
If your carrying extra weight exercise helps but overeating is a better thing to focus on not doing!
Make sure your energy in vs energy out is right first and then worry about training.

Secondly, I will state there are many ways to train around injuries, almost any injury and it will depend on the type of injury.
For instance;
– how bad the injury was/is
– where is located
– how long you’ve had it
– is it central to the area or do you get referral pain
– do you have a treatment plan
– are you doing rehab etc.

It is always best to seek help from a physiotherapist, myotherapist etc. first.
If they know what they are doing they will give you a plan to help your injury inline with your goals!

I GOT A LITTLE SIDETRACKED… NOW BACK TO THE QUESTION;
What stomach exercises can I do without hurting my back at the gym?

I will answer it by the list below of exercises that may or may not help.
I say may or may not because;
1. I’m not a physician
2. I don’t know your particular injury
3. I cannot assess you
4. I cannot be specified in the application of exercises

NOTE; if any of these exercises hurt, aggravate or make your injury uncomfortable in any way.. STOP! REST and seek a physicians advice!

EXERCISES;
1. Plank
A Standard plank is one of the best exercises to hold your core strong. you can also modify your hip position by hiking it into the air to help alleviate back pain and ask you get stronger/have less pain. lower your hips till they are parallel to the ground

1.a) Plank With Overhead Reach

– If a standard plank is to easy, it causes no pain and you want something more difficult to add the reach!

From a plank, reach one arm straight in front of you, shifting your weight as little as possible.
Bring it back down, and reach with the other arm. Keep your hips low and still while you do this as if nothing were moving at all.

2.Isometric Side Hold

Better known as the side plank. Face the wall and prop yourself up on one forearm. Lift the other arm directly above you and then lift up your hips off the ground. If you need to, you can separate your feet 6-10″ for stability. Be sure to keep a neutral spine to protect your back as you hold the position.

2.a)  Isometric Plank with a hip raise

– If a standard side plank/hold is to easy, it causes no pain and you want something more difficult add the hip raise!

From the side plank position exhale as you raise your hip off the floor as high as possible by laterally flexing your spine and pushing down with your feet. Inhale as you lower your hip to the floor.Repeat. Repeat the exercise on your opposite side.

3. Reverse Crunch

The reverse crunch is an old-school tactic for working out your entire abdominal group. On your back, bend your knees and pull them in towards you, slightly lifting your pelvis off the ground. Then, straighten your legs at ninety degrees and lower them to about six inches off the ground, staying as slow and controlled as possible. Make sure to keep your pelvis tucked and your back in contact with the ground to prevent injury.

3.a) Reverse Crunch and reach

– If a standard reverse crunch is to easy, it causes no pain and you want something more difficult add the reach at the top!

From the reverse crunch position above all, you need to do is straight your arms as you lower your legs towards the ground. the as you bring your knees back toward your chest reach for your heels.

4. One-leg front plank

Get on your hands and knees on a mat.
Gently lower your upper body onto your elbows, extend your feet backwards, and straighten your body so that your body is being supported by your elbows and forefeet. Your feet should be close together, your neck should be neutral, and your elbows should be directly under your shoulders.
Raise one leg off the floor and keep it straight.
Hold this position for the desired period of time, breathing normally.
Repeat on your opposite leg.

5. kneeling Barbell rollout

Kneel on the floor with a loaded barbell in front of your knees.
Grasp the barbell using a narrow pronated (overhand) grip.
Lean over the barbell so that it supports your upper body.
Keeping your elbows slightly bent, inhale as you gently roll out for as far as you can maintain a straight back. Exhale as you reverse the movement and roll back into the starting position. Repeat.

6. Captain’s chair leg and hip raise

Get into the captain’s chair with your forearms on the pads, your hands on the handles, your back against the back pad, and your legs hanging straight down.
Press your lower back against the back pad.
Keeping your feet together, exhale as you raise your knees towards your chest by flexing your knees, hips, and your waist. Try to hold the end position for a count of two. Inhale as you lower your feet to the starting position in a controlled manner. Repeat.

7. High bird dog plank

Get on your hands and knees, with your hands directly under your shoulders. Extend your feet backwards, position them shoulder-width apart, and straighten your body. Raise one arm and the opposite leg off the floor and hold them straight for 5 to 10 seconds. Return your arm and leg to the starting position. Raise your other arm and opposite leg off the floor and hold them straight for 5 to 10 seconds. Return your arm and leg to the starting position. Keep repeating and alternating the limbs that you raise off the floor. Breathe naturally.

8. Stomach vacuums

To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone.

There are many other exercises that I could list above but these will get you started.
if you need more help you can contact us via any social media or on this site.

If you need help with any other training/nutrition do not be afraid to ask!
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Thank you for reading.

Any questions, queries, challenges or feedback is greatly appreciated.

Written by; Sean L  Jones
Instagram; @s.jones.fitness