My back hurts when I do crunches...

semeyer
semeyer Posts: 282 Member
edited September 22 in Fitness and Exercise
I have no clue if I am just doing crunches wrong all together, but when I come up into my crunch, it feels like a sharp pinch on or right next to my spine. It hurts so bad I can barely come up. I have no problems doing other ab exercises like situps, bicycles, obliques...

Does anyone have any insight on this??? Help pleeeeease! :huh:

Replies

  • muth3rluvx2
    muth3rluvx2 Posts: 1,156 Member
    crunches are actually really bad for you back & neck.

    can you get a yoga ball? that should permit the same workout without the risk.
  • kalebsmama07
    kalebsmama07 Posts: 503
    bump
  • ebkins7
    ebkins7 Posts: 427 Member
    Your form may be wrong. But if you have no problem doing other ab exercises I would stick with those!
  • Godsflower1789
    Godsflower1789 Posts: 90
    try doing standing cruches. pretty much the same movement only standing (cruch down to your abdomien, while lifting legs up. twist to opposite side) or you can always look up alternatives too :-)
  • Goal_Seeker_1988
    Goal_Seeker_1988 Posts: 1,619 Member
    keep your chin up. You should never have back pains from doin crunches unless you have back problems to begin with. You really need to check your form!!!
  • Neliel
    Neliel Posts: 507 Member
    Do you have a history of back problems? Your muscles are possibly very tense around your spine. You should see an Osteopath and get him to click it all for you - it's the biggest relief i've ever experienced!
    My upper back muscles have gone stiff again and it's extremely clicky so I know I need to go back there and get him to sort it out.
  • MrX8503
    MrX8503 Posts: 67
    You may have incorrect form.

    When in the default position (laying on your back) look up at the ceiling and pick out a spot just below your eye level. Keep your eyes/head on that spot and do your crunch. Your eyes will be your guide when doing a correct crunch.

    When in doubt check out videos on correct form. If all else fails, do other ab workouts that don't hurt your back. There are many to choose from and you could probably skip floor crunches altogether.
  • semeyer
    semeyer Posts: 282 Member
    I don't have a history of back problems so I must be doing something incorrect. A yoga ball is a good idea -- I feel like I get a better ab workout from those anyways.

    Thanks for all the responses everyone! :flowerforyou:
  • mattjolsen
    mattjolsen Posts: 31
    You may have incorrect form.

    When in the default position (laying on your back) look up at the ceiling and pick out a spot just below your eye level. Keep your eyes/head on that spot and do your crunch. Your eyes will be your guide when doing a correct crunch.

    This is incorrect. Do not continue looking up at the ceiling as you come up. This hyperextends your cervical spine and can cause further pain. Always maintain a neutral position with your cervical spine. In other words, look straight ahead, perpendicular to your spine.

    That being said, there are other, better exercises for your core.

    http://www.exrx.net/Lists/ExList/WaistWt.html

    This one is good, and notice her neck posture: http://www.exrx.net/WeightExercises/RectusAbdominis/BWBallCrunch.html
  • mlb929
    mlb929 Posts: 1,974 Member
    Get a Kettlebell and so exercises for you core that way, there are great DVD's to try - I like Amy Bento - I prefer the book by Lorna Kleidman Bodysculpting for Women.
  • mattjolsen
    mattjolsen Posts: 31
    I wanted to add some more core exercises that you may find useful:

    **Training For The Inner Core**

    Hard Roll
    http://www.youtube.com/watch?v=poawu9InFrQ

    Regression: only perform this variation if you could not complete the Hard Roll, even with assistance
    http://www.youtube.com/watch?v=UNQUivcLKPg

    Gray Cook Explains Chop & Lifts
    http://www.youtube.com/watch?v=q7gACSxA9oM

    Half Kneeling Cable Chop
    http://www.youtube.com/watch?v=Vz0YKl4sXIY

    Half Kneeling Cable Lift
    http://www.youtube.com/watch?v=JiIyEQbj0M0

    Tall Kneeling Cable Chop
    http://www.youtube.com/watch?v=XmRq-7cisUg

    Tall Kneeling Cable Lift
    http://www.youtube.com/watch?v=i97Tk2LaKWY


    **Training For The Outer Core**

    The outer core basically functions in four directions: extension, flexion, lateral bending and rotation. Since we want more stability about the lumbar spine than mobility, we'll mostly choose exercises that resist those four types of movement around the lumbar spine.

    Stuart McGill, PhD, director of spine biomechanics at the University of Waterloo in Canada, explains why we don't want to do crunches or sit-ups, and outlines a core training program.

    http://www.youtube.com/watch?v=kukmaW9CmSU
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