Best AB Exercise for Those with Back Pain

There is an exercise that I do every day that helps my back.

It is not a hard exercise but it is an exercise that works on the activation, endurance and strength around my back.

My back has been a lot happier since I added this to my daily routine.

Now here it is.

Give it a go!

Rick Kaselj, MS


This is a special video for Pete, who asked me:

“What is the best AB exercise for someone who is suffering from back pain?”

Best AB Exercise for Those with Back Pain


CLICK HERE to watch the YouTube video.

I had Orsy go through the exercise.  This exercise is called the Super Man. So you find the right level of Super Man for your back pain.

# 1  – Four Plank Position

Four Plank Position

Four Plank Position

Move into a four point position, with your hands underneath your shoulders, your knees underneath your hips, your about shoulder width apart, and your head in line with your body. Tighten up your abdominal area. This is level one. You can start off with this level if the force of gravity coming down on your back is all that you can handle.

#2 – Four Plank Position with Progression


Four Plank Position with Progression

Progress from the four plank position, making it more challenging by alternating the arms. Tighten up your abdominal area, bringing one arm out and lowering back down. Alternate back and forth.

#3 – Bringing In The Legs

Ensure you are in good alignment with your head in line, and tighten your abdominal area. Extend your leg back, reaching with your heel, and then return back down and alternate sides. Don’t arch through the back.


Bringing In The Legs

#4 –  Alternating Arms and Legs

Progress to the fourth level, which is  alternating arms and legs. Reach forward with one arm while extending back with the opposite leg. Return back smoothly and then switch sides.


Alternating Arms and Legs

#5 – Bringing In Tubing

Lastly, you can bring in Tubing. Wrap one end around your ankle and the other end around your hand. Move into the four point position, tighten your abdominal area, hold your pelvis area and keep everything in good alignment. Reach with one arm and the opposite leg while fighting the resistance of the tubing.


Bringing In Tubing

Go through the movement and hold it for a second or two at the end position. Start off with one set of five reps on each side and then progress to ten repetitions on each side.

Give that a go if you have back pain. Figure out the appropriate level for you, if you are just at the four point level or if you are at the alternating arms and legs with tubing.

If you are suffering from any kind of back discomfort, then click here to check out the Fix My Back Pain program.

Rick Kaselj, MS