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Ab Strengthening For Back Pain Relief

After giving birth to my daughter, it seemed like no matter how many crunches I did, my abs ceased to exist, as if they took off on a permanent vacation. Your body changes a lot when you are pregnant, and never goes back to it’s previous shape -well not for me anyway- which I was totally fine with and accepted… until the back pain took over. My doctor recommended that I see a Physical Therapist and they’ve been teaching me stretches for flexibility and for strength. Having a strong core is important for the management and prevention of back pain, but I also cannot do anything over extraneous either as to not make my situation worse.

And that’s what I like about this one particular exercise. It’s great if you have lower back pain and want to strengthen your core, or if you don’t have back pain but want to work your lower abs (one of the hardest parts to work if you ask me), and it’s low impact.

Here’s how it works:


Lie on your back with your legs up at a 90 degree angle, resting them on an exercise ball.


The next step is to dig your heels into the ball and lift the ball just a couple of inches off the ground using your heels to hold the ball against your thighs, and then put it back down. Start off doing this 30 times, and gradually increase the amount as you are able. It should be a slow, controlled motion. You want to make sure your back stays flat on the ground, do not let your hips roll forward or it will put strain on your lower back. It doesn’t take long before you feel it in your lower abs, and you can tell them their vacation is over!

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