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A Touch of Health

The importance of abdominal exercise and back exercise

Abdominal and back exercise can be added to your daily routine to maintain strong muscles and reduce the likelihood of back pain. A high percentage of back pain complaints are due to soft tissue injury or back muscle strain. Strengthening the abdominal muscles and back muscles by ab exercise (stomach exercise) and lower back exercise may help prevent back pain.

The bones of the spine provide the supporting frame for the back. Connected to this frame is an intricate system of muscles and ligaments that increase the strength and stability of the spine, arms and legs.

The abdominal muscles and back muscles are key components of this muscular network providing the strength to keep the body upright and for movement. When these muscles are in poor condition, additional stress is applied to the spine as it supports the body and back injury or back pain is more likely.

Types of muscles

The muscles that support the spine are grouped in three categories:

Extensors—back and gluteal muscles; used to straighten the back (stand), lift and extend and abduct the hip.

Flexors—abdominal and iliopsoas muscles; used to bend and support the spine from the front, they also control the arch of the lumbar (lower) spine and flex and adduct the hip (move the thigh in toward the body).

Obliques or Rotators—paraspinal (side) muscles; used to stabilize the spine when upright, they rotate the spine and help maintain proper posture and spinal curvature.

Some of these muscles are exercised in everyday life.The gluteals, for example, are used each time we walk or climb a step. The back muscles and abdominals do not get adequate exercise from the typical person’s daily activities. In addition, the back muscles show a natural tendency to weaken with age unless they are specifically exercised.

Benefits of strong abs and back muscles

Weak and/or overly tight supporting muscles can have painful spasms and suffer injuries themselves. They can also lead to problems with bone structure of the spine due to poor posture from the weak muscles. Strong stomach muscles and back muscles attained through abdominal exercise and back exercise:

• Reduce the likelihood of back pain episodes
• Provide protection against injury by responding efficiently to stresses.
• Help to avoid back surgery in some cases
• Facilitate healing after a back injury or spine surgery

Some general guidelines for the exercises include:

• Do not stop exercising just because you feel “healed;” add back and abdominal exercises to your daily routine.
• Complete a combination of flexion and extension exercises to balance the trunk muscles To balance the trunk muscles.

» Written by Tasha Moutsos, RMT