i want to work on my abs, but i can't because of my back. i used to do crunches but they were jsut working my upper abs. i wanted to target my lower abs by doing leg llifts. they kill my back. i feel the pain more in my back than i do in my abs.
should i just try to tough out the pain, modify the leg lifts with a pillow or something, or find a new ab excersize?

thanks

Hello Dougifresh,

I don't know if this is applicable ... but my osteopath set me a lower back strengthening exercise following a severe lower back injury [prolapsed disc]. It strengthens the muscle around the injured area [lower back] and the compensating stomach muscles:

Start on all fours with your head down [chin on chest] .. don't lift your head as it will stretch the spine. Then lift and point your left arm out in front of you whilst simultaneously lifting and straightening your right leg. The correct form is when your arm, back and leg are on the same horizontal when seen from the side [parallel to the ground] - and from above you should look something like this: _O-- [excuse the crudity]. Again everything is parallel to one another; No twisting.

Hold it for 20 seconds, then change arm and leg. Do a minimum of 3 reps on each side .. and increase frequency and duration with improvement. And as with most exercise, 'form' is very important. Stay balanced and rigid and get someone to initially check that you're correctly lined up.

I've always read that leg lifts (the ones where you lie flat and lift the legs, right?) target upper abs or that the abs work as a group, not separately. For lower abs, what works for me is legs raised and bent at a 90° angle and resting on something (it looks almost like you're seated, but on your back). You then lift you upper body to your knees and hold for a 5-8 count. Lower and repeat.

BUT if this hurts at all, and I don't know what's wrong with your back so I can't say whether it would or not, DON'T DO IT. And don't tough out the pain to work on your abs!!! You may want to see a specialist who can help you with modified ab exercises and back strengthening. At the very least you want someone knowledgeable and qualified to help you improve things without causing further injury.

Have you tried doing an ab workout on an exercise ball? It's killer, and being off the floor helps the back.

thanks, i tried those excercises and they work great. i'm going to see a doctor on wednesday about the prolbem, hopefully it's nothing serious.

i think i might have an exercise ball laying around somewhere, but the only ab exercise i know how to do with it hurts my back.

-Doug