It has long been known that firm, well toned stomach muscles will decrease lower back pain. The abdominals act as a natural corset/brace to the back, giving support and helping to prevent unwanted movement.
To train the abdominals to give support and stability to your back, they should be exercised in a way that you can achieve this.
Identifying the muscles that need to be trained is the first step.There are three groups of stomach muscles: Rectus, Obliques and Tranversus Abdominus. A strong Rectus muscle assists you with situps/crunches and pelvic tilts. Obliques prevent excessive rotation in the back, therefore increasing stability. Transversus is the deepest layer of abdominals having the greatest influence on your lower back position. Tightening the Obliques in conjunction with the Tranversus muscle will give strong support to the back, preventing rotational injuries and back pain.
Follow these steps to activate your Transversus and Obliques:
Place your hands at your waist and gently push in with your fingers. Tighten the muscles under your fingers by drawing your stomach upwards and inwards. Your lower stomach should be flat as if you were fastening a tight pair of paints.
Do not hold your breath – keep your upper chest relaxed – you should be able to talk normally. Hold a min. of 20 sec. Repeat every hour.
The best exercises are those that can be done anywhere without interfering with your daily life. This is a great way to start.