Strengthening the abdominal musculature is one of the critical tools in eliminating back pain and preventing its recurrence. Here given two gentle versions of the abdominal crunch that will suit someone who is experiencing back pain at the moment, and cannot perform anything more vigorous.
If the 'full' version of the exercise seems too hard at the moment, or is too uncomfortable to do due to back pain, - try the 'easier' version in the video below:
The correct way to do reverse curl ups:
- Lie on your back on the floor and take first one knee onto your chest, then the other
- Crossing the feet at the ankles and letting the knees fall apart comfortably, take the thighs to 90̊, and interlace your fingers behind your neck.
- By lifting your bottom clear of the floor use your tummy to bring your knees up under your chin.
- At the same time, bring your chin to meet your knees and hold them there momentarily.
- As you relax and your legs come down, make sure they do not pass beyond 90̊ which would cause your back to arch.
- When you get into your stride, you can swing your knees up with some momentum, as long as you do not jar your back.
- Repeat 15 times.
Many of our clients had struggled to perform the Reverse curl ups in the first week or two of their treatment regimen. If you are one of the people who finds this exercise too challenging to perform with the fingers interlaced behind the neck – here is an alternative method of doing it, that you may use until you are able to perform the original form of exercise:
TIP: Use the strength of your arms for the ‘push’ to lift your bottom off the floor, contract your tummy muscles hard and try to lower yourself on the floor as slow as you can – that will compensate for the ‘cheat’ of using your arms in the ‘UP’ phase.
Your own physical condition and diagnosis may require specific modifications or precautions. Before undertaking any course of self-treatment you should consult a doctor or a physiotherapist.
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