2. Lower Tummy Strengthening
The strengthening of lower abdominal muscles is essential because they work in conjunction with the lower back muscles. In the case of weak lower abdominals, the lower back can become tight, which can ultimately result in lower back pain.
An excellent exercise to tone the lower abdominal muscles is illustrated in the image below. It is both gentle and effective. Lie on your back with your knees bent and your feet resting on the floor. Inhale and exhale while bringing one knee towards your chest, and then inhale again as you return the foot to the ground. Repeat this exercise on each leg six to eight times.
If you experience any back discomfort, avoid doing this exercise or postpone it until your back is better.
3. Deep Abdominal Strengthening
A very important muscle that needs to be strengthened is the transverse abdominis, which strongly supports the lower back. In many people, this muscle is extremely weak and this can lead to back pain. A very gentle and safe way to strengthen this muscle is shown below. To perform this exercise, lie on your back, place a small pillow under your head and bend your knees. Your feet should be placed hip distance apart and on the floor. Keep your upper body relaxed and your chin gently supported. Take a deep breath and as you exhale, focus on pulling your belly button toward your spine. Hold this gentle contraction for 5 to 10 seconds. As you exhale, relax your abdominal muscles. This is a slow, gentle squeeze, so try to use less than 25% of your maximum strength. Repeat this five times.
