Trunk Exercises

Most of the exercises that I recommend for the trunk are body resistance activities. Although machines are available for both the back and the abdomen, I am cautious about advising acquaintance with chronic low back training program, she thought that using the back extension machine would further increase her back strength and decrease her pain. The large extensor muscles of her back did become strong, but the motion of the activity exacerbated her back pain. If you decide to try a back machine, I suggest you build a solid base with the body resistance exercises before you advance to the machines; then start with little to no resistance and be especially conscious of proper body position.

As with all resistance activities, you must work opposing muscles, so incorporate both abdominal and back exercises into your program. Emphasize movements that build muscular endurance (although you can increase the resistance for these moves by using handheld weights). A basic program of pelvic tilts and abdominal crunches will do a good job of strengthening the abdomen. Of several exercises for the back, research has suggested that the bird- without the tubing that your foot is dog and the plinth are the most effective (as I note in the section on low back pain at the end of this chapter). A few other back stabilization activities are illustrated to give you some variety in your program and to provide alternatives if you find the first two positions too difficult; they can be uncomfortable on the knees.

Birddog

Plinth

Bridge for Back Stabilization