Ab Exercises Hurt Lower Back Reddit

I had the same problem as OP until recently. My lower back would hurt every time I would do planks.

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Glute exercises like glute bridges for around 3 sets of 15 reps with hard squeezes at the top in a position of posterior pelvic tilt.

Ab exercises hurt lower back reddit. Make sure youre not engaging your lower back here. I would do plank progressions and flexor stretching for a while. Click to share on Reddit Opens in new window.

These exercises are useless theyre too easy and dont make you stronger. 8 Tough Exercises for Your Abs That Wont Hurt Your Back This link opens in a new window. 3 Ab exercises that are making your back pain worse - and what to do instead.

The bridge exercise is one of the best exercises for lower back pain. Suitcase walks also keeping a straight body are another similar stimulus. It involves squeezing the abs.

You want to do that by taking your time before starting the movement. Dont do crunches and sit ups. In a plank when the abs should be working to keep it from doing so.

Stop doing the rollout and just do planks. Traditional situps do little to flatten your abdominal muscles and also overtrain your hip flexors the long muscles that attach your thighs to the lumbar vertebrae along your spine in your lower back. Lower back pain can sometimes be caused because of tight lower body.

If your core is not engaged your lower back has the basically support the entire load which is why you feel the pain. Keep your core tight while in plank and work on only feeling the strain in your abs and not your lower back. Hanging knee raises Hanging leg raises Dragonflag variations Ab rollouts variations.

Side planks making sure to keep a straight body. Dont just train your core to get rid of your low back pain. Eventually after a couple of weeks increase plank time.

So the problem is the opposite of rounding the back -- the back should be slightly rounded when the abs are engaged to maintain what gymnasts would call a hollow position. But more recent research suggests that these two exercises may be the cause of your lower back pain and cervical neck pain. The reverse crunch regular crunch and hanging leg raises using the abs to curl the pelvis up or else youre still using the hip flexors would be better choices for ab work.

Back pain during ab workouts usually comes from letting the lower back hyperextend eg. Are an outdated exercise today viewed as a key. Press your palms and knees together.

The bridge exercise with added resistance. Ab Wheel Rollouts ADVANCED PROGRESSIONS. You can do it.

Lie on floor with feet in air hips and knees bent 90 degrees pressing lower back down. Starting on your knees slowly roll your arms out maintaining a flat low back position. A great alternative for targeting your obliques is the Cross Crawl which is ideal for anyone with lower back sensitivity or previous injury.

Sit Ups are hard on your back the movement pushes your unnaturally curved spine into the floor. Start slowly with 30 second planks with proper form. Do this for regular planks as well as side planks.

Therefore lower back pain. Hold maintaining resistance for 30 seconds. Pull the band out to activate and engage the gluteus medius.

The Cross Crawl keeps your lower back in contact with the floor which means that it cant rotate and flex as far. Your abs are very weak and your form is likely incorrect. Look up if not familiar.

When the lower back is overactive during the core exercise it can cause the back muscles to tense up which can cause pain trainer PJ Stahl MA. Examples of good ab exercises.

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