lower back pain when doing ab work

gdbadass

hello all;

just a simple question for those who may have experienced this.

when i do core work, i often get pain in my lower back tht makes me want to stop. if i take a short break, it resolves itself. i am retty out of shape, but that pain isn't helping.

also - any tips for relaxing the neck when doing ab work?

thanks, GDB

SueInAz

I'd be concerned about doing any moves that cause pain to your back, especially to your spine or your neck.. Skip those moves and try something different. You work your core when doing so many other things there's very little reason to target that area. You won't get "six pack abs" from doing crunches, you need to lose the fat before that definition would ever show. Stick to planks or push ups or any other of a number of moves that would benefit you more. For example, here's a few: http://www.realsimple.com/health/fitness-exercise/core-strengthening-exercises

ETA: I find that situps and crunches always put strain on my neck so I just don't do them. Instead, I am focusing on strength exercises (squats, etc.), none of which target my abdomen.

sus49

It is VERY IMPORTANT when you are doing ab work to SQUEEZE YOUR BUTTOCKS. If you aren't doing that you are more likely to injure yourself.

desidieter

Try some standing ab workouts. You can google them or search on YouTube. I don't know if they're necessarily any more effective (or even as effective) as floor-based ab exercises, but at least they keep you from putting a lot of strain on your back/neck.

MelindaClaire1

Tip for neck: Keep your shoulders down. We often tense our shoulders and necks at the same time so I find if I remember to keep my shoulders away from my ears it helps! Oh and keep your chin off of your chest. Look straight.

Tip for back: depends on the ab work you're doing. Remember to tilt your pelvis. If you don't know what that means lay on your back and adjust your hips at a tilt to where the small of your lower back is flat on the floor. That helps direct the movement into your ab muscles and protects your back. You can do the same with standing exercises once you know the feeling.

WandaMM1

I agree - don't focus on crunches. They can be part of a workout routine but don't focus on it. Go with planks, or any type of instability work (e.g. stand on one leg when doing bicep curls).

If you really want or much do crunches, be certain to focus on drawing your belly-button into your spine (toward the floor). You may be arching your back when doing the crunch and your entire (lower) spine should stay glued to the floor.

Good luck!

cwolfman13

Don't do sit-ups and crunches, they are hell on the back and neck and are actually don't do a whole lot for your core and abs.

apacheta

Many of the standard exercises for abs that you see everyone doing (e.g. crunches) are actually really bad for your back. Check out this article based on research by a spine specialist: http://www.theactivetimes.com/best-and-worst-ab-exercises-and-why-core-strength-essential-your-health

If you are having back pain you should stop doing those exercises and perhaps try the ones suggested in the article instead.

gdbadass

thanks for all the tips, everyone. much appreciated!

i noticed that it isn't the crunches that are giving me trouble - it's the pilates type work, where you create a posterior pelvic tilt, that "scooping" of the belly and flattening of the lower back. i think i am so used to tilting my pelvis the other way that i may be stretching something there.

rybo

gdbadass wrote: »

thanks for all the tips, everyone. much appreciated!

i noticed that it isn't the crunches that are giving me trouble - it's the pilates type work, where you create a posterior pelvic tilt, that "scooping" of the belly and flattening of the lower back. i think i am so used to tilting my pelvis the other way that i may be stretching something there.

If that is the case you can Google a lot of exercises and videos that will help you find ways to correct too much anterior pelvic tilt