4 Ab Excercises For People Bad Backs

There are people that suffer from back pain, but still need to do the necessary exercise to lose belly fat. I’ve had a bad back for some time now and it got worse after I had my son. For a long time I dreaded doing any ab workouts because the 1st thing that came into my mind was sit ups and sit ups to me equals back pain.

Postpartum back pain is lower back pain women suffer from after child birth. Almost 50% of women will suffer from this in the 1st few months after having a baby. If you suffered from this or are suffering from this, you are not alone. However back pain alone is not a reason for you to stop exercising, you just have to avoid the ones that strain your back. Check out these 4  great ab exercises that wont hurt your back.

1. Plank

While doing plank exercise is a great way to strengthen the upper and lower abdominal muscles, they can also help strengthen your and tone your back, shoulders, thighs and butt. Get into a press up position. Bend your elbows and rest them on the floor. Engage your core by sucking your tummy in.

2. Reverse Curl Ups

If you find sit ups difficult like, try the reverse curl ups instead. it is just as effective, but puts less pressure on your back and neck. Lie on the floor with your knees bent your feet flat on the ground. Tighten your Abs as you lift your hips off the floor, pushing your feet towards the ceiling. Pause at the top before returning to the starting position.

3. Bird Dog

The bird dog exercise  is a classic core and back exercise. Get into a press up position with knees bent and on the floor and tighten your abnormal muscles. You should be looking at the floor. stretch your left leg behind you while stretching your right hand forward. Hold for 5 seconds and return to starting position and then repeat the exercise the opposite way.

4. Bridging

The bridge exercise is a core strengthener  and a balance pose. The bridge exercise requires you to move your hips up and down. Lie on your back with your knees bent and feet on the flat on the floor. Raise your hips off the floor and pause at the top then slowly lower your hips back to the floor.




  1. Hi,
    Thanks for sharing. When I was in school, I had lower back pain. She suggested to me to strengthen my core and it would get better. I took her suggestion and it really worked.

    What we have to consider is when we get older, if we don’t keep up with exercising, out muscles will gradually break down and cause more aches and pains.

    Those are really good exercises for people with back pain or bad backs. Did you find relief after doing them and how soon before your back pain went away?


    1. Thanks for sharing your experience Sofia. Its great to know how exercise has helped your back. I have only been doing the exercises for a month, but definitely feeling the difference. I can’t say the pain has totally gone away yet, but its definitely far less than it was before I started the exercise.

  2. Wow, I too suffer from back pain and have for years. I have finally received some good advice from my chiropractor about proper exercises to build a strong core, to help minimize my pain and build a healthy back. I agree with all the exercises you discuss. Planks are the toughest, but are great for core strength. Another great exercise is to lay flat on your stomach, lift your arms and legs, and kick your legs, keeping them off the floor. Just like a surfer trying to catch a wave. Do you recommend these exercises for men as well as women?

    1. Thank you Steve for that exercise, I will have to try it out sometime. Yes I would recommend these exercises for men too. Although this site is mainly for women, these exercises could benefit men with bad backs too.

  3. I love your tips for back exercises and I work on them sometimes. Plank is a bit difficult for me because my chronic shoulder pain prevents me from holding up too long.

    I much prefer the reverse curl and bridge as they are more passive and I can relax my tense shoulder region on the floor while working out.

  4. As a woman who works out regularly, I agree with you that these exercises help to strengthen the back. When I was pregnant with my fourth child, I’ve bent down to pick up my two-year-old, I don’t know what I did but it threw out my back. Since then all I’ve had is back pain

    To combat this back pain I’ve done many different exercises, with these four included. They work wonders for the back.

    Thanks for the great article.

  5. First and foremost I stumbled upon your website not by looking for feminine ways to get fit – just saying lol! Still, I’ve found some useful and cool info here, especially when y back is sore from training and when I still want ro work my core.

    From your list I’d say I like planks the most. They’re efficient and build your willpower – not only the abs. If I’m not mistaken you need to be able to do at least 3 minute planks to enter into the military or something. That counts for something!

    Cheers for the great article – what are your thoughs on fat burners though?

    1. Hi Simon.

      I have nothing against fat burner as long as they are not used to replace exercise or diet. They should be used as a supplement i.e. something added to complete your exercise and diet plan rather than replace it.

  6. Thank You

    I will add these exercises to my daily workouts for my weak back muscles, some exercise increases my back pain and I must take a few days off and rest but I keep going right back at exercising soon as I can.

    I always thought planks were for your belly fat, now I know they are good for your back as well.

  7. Thank you for this informative website. We often forget that there are folk who need to exercise but struggle because of back pain. The exercises you gave are brilliant. Sit-ups in my opinion are useless when it comes to firming the abs, but the the exercises you gave are just what the doctor ordered . We should all be doing them even if we are blessed with a good back.
    I thought your site was well organised. Simple can be very powerful.

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