Back Pain During Planks on Jillian Michaels' DVD - NMTZ

rosestring
rosestring Posts: 225 Member
edited June 2015 in Fitness and Exercise
During the last ten minutes or so of the Jillian Michaels' No More Trouble Zones video, there are a lot of planks. I have a lot of pain throughout my back whenever I try to do any kind of planks, so I try to avoid them if at all possible. This sucks because I really, really want to finish the DVD.

I have tried perfecting my form with planks via step-by-step guides and I keep on getting wobbly, fall over, etc. Yeah, it's kind of a funny sight. I think it's safe to say that I just do not have the core strength, but I'm assuming there is another huge issue.

Has anyone else had this problem? Do you just need to develop better core strength via other, safer abdominal exercises? I'm not a complainer when it comes to "boring" exercises; I just want to do something that is safe.

Thanks!

Replies

  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Having a strong core is needed in order to support the lower back while doing planks and other abdominal work. When doing them hold your abs tight, back straight and don't let your hips sag down. Build up the time you spend doing them slowly to prevent injuring your back.
  • maroonmango211
    maroonmango211 Posts: 908 Member
    You could start out by doing a half plank from the knees initially to slowly strengthen your core. Compound movements like squats and lunges also can really help core strength without putting the same pressures on shoulders and back that planks do, until you are ready for full ones. If it's lower back pain I would assume a problem with your form or that your abdominal muscles aren't supporting your spine properly. If it's upper back pain I would check arm position and if you are dropping your shoulders instead of engaging them.

    Personally I love planks, they are all over one of the most versatile exercise that can always be made easier or harder and I wouldn't ever suggest someone leave them out completely, just to start from somewhere safe.
  • sofaking6
    sofaking6 Posts: 4,589 Member
    Yeah I have a messed up lower back and I had to work up - the catch-22 is that planks are such a great way to build core strength.

    A good starter-plank move is the airplane - start on all fours, lift your right arm and left leg up - push them out as straight as you can and hold that for as close to 30 seconds as you can. Repeat on the with the other arm and leg, do it a couple more times. Make sure you keep your breath flowing to keep the work in your core. Try replacing some of the planks with that, it will help you build up your strength. If that's easy, then instead of keeping your arm and leg straight in front/behind you, move them out to each side. Look up "awkward airplane" to see the move. It's really challenging but a lot easier on the back.
  • rosestring
    rosestring Posts: 225 Member
    Thank you everyone! On a side note, has anyone experienced knee pain with NMTZ?
  • yirara
    yirara Posts: 9,892 Member
    You might want to look into other options of gaining core strength. The few JM videos I looked at had some exercises for the stomach, but nothing for the lower back which needs training as well.
  • rosestring
    rosestring Posts: 225 Member
    Okay, thanks for the advice everyone.

    Could Pilates in addition to strength training be a good idea? How about the Exhale Core Fusion videos? Those are a mixture of strength and barre.
  • rosestring
    rosestring Posts: 225 Member
    Okay, thanks for the advice everyone.

    Could Pilates in addition to strength training be a good idea? How about the Exhale Core Fusion videos? Those are a mixture of strength and barre.

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