Are you wondering where your back pain comes from when you do abdominal exercises ? When performed incorrectly, abdominal exercises can indeed cause... Back pain. Many people experience this problem due to poor posture and incorrect exercise execution .
In this article, we help you understand where these pains come from and how to avoid them by effectively strengthening your abdominal muscles.
Why do we get back pain when we do abdominal exercises?
Incorrect technique and poor posture are often the main causes of back pain when doing abdominal exercises .
Certain exercises inevitably lead to excessive pressure on the intervertebral discs , especially if they are not performed correctly. If you pull on your neck or excessively arch your lower back when doing crunches, your spine and back muscles will be subjected to too much tension, resulting in pain.
Overly intense abdominal exercises may not be suitable for your fitness level. You should train gradually without skipping any steps.
In addition, muscle weakness in the abdominals or lower back can also be the cause of back pain during abdominal exercises, as the muscles have to compensate for this muscle imbalance .
Also, neglecting stretching or warm-ups before exercise can contribute to back pain, as the muscles are not prepared for the effort.
Mistakes to avoid when doing abdominal exercises and how to correct them
Several factors can cause pain when performing abdominal exercises. We've compiled them here, along with solutions for doing abdominal exercises without hurting your back.
Performing the exercises incorrectly
The most common mistake is the incorrect execution of abdominal exercises .
To avoid injury or back pain , you should:
- Maintain good posture during your exercises by keeping your lower back in contact with the ground.
- Use your abdominal muscles by contracting them with each movement , instead of pulling on your neck or arching your back.
Overloading the lower back
Overloading your lower back with excessively heavy weights or improper form can lead to back pain and injury.
Avoid certain exercises such as full sit-ups , as they can put excessive pressure on your spinal discs, especially if your abdominal muscles are not sufficiently strengthened.
Only work your abs
If you neglect other muscle groups, focusing only on your abs , you will create a muscular imbalance , which is responsible tension and pain in the back.
That's why you need to incorporate exercises to strengthen your back muscles as well as other core muscles . This will allow you to properly support your spine and maintain muscular balance.
Straining your neck
Forcing the neck during abdominal exercises is a very common mistake that causes neck and back pain.
To avoid this mistake, you must keep your head and neck aligned with your spine and engage your abdominal muscles during the exercise rather than straining your neck.
What exercises can I do to get abs without back pain?
There are several exercises for doing abdominal exercises without back pain . They allow you to work your abdominal muscles without putting pressure on your spine .
The plank or core
The plank is an excellent exercise for strengthening your core and working your deep abdominal muscles without straining your back . Furthermore, plank exercises also help to strengthen your shoulders and legs.
Lie face down on the floor and raise yourself up onto your forearms or elbows, keeping your back straight. Don't position your pelvis too high or too low. Try to hold this position for as long as possible, repeating several times. Increase the hold time as you progress.
The Bridge
The bridge is an effective exercise to stimulate your abdominal muscles and deep muscles, such as the transverse abdominis, but also the rectus abdominis and the obliques.
Lying on your back with your knees bent and feet flat on the floor, slowly lift your hips towards the ceiling by contracting your abdominal and gluteal muscles. Hold this position for a few seconds, then slowly lower back down. Repeat the exercise several times.
Birddog
The Bird-Dog exercise helps improve core stability and strengthen your abdominal muscles . It's an effective exercise for preventing back pain .
Starting on all fours, with your hands under your shoulders and your knees under your hips, extend your right arm and left leg simultaneously while keeping your back straight. Hold this position for a few seconds, then repeat several times on each side.
Dead Bug
The dead bug is the ideal exercise for strengthening your abdominal muscles while protecting your back . It also helps improve core stability and coordination.
Lying on your back with arms extended towards the ceiling and knees bent at 90 degrees, lower your right arm and bring your straight left leg towards the floor, then return to the starting position and repeat on the other side.
FAQ: Abs and back pain
Why does my back hurt when I do abdominal exercises?
If you experience back pain when doing abdominal exercises, it's likely due to poor technique or posture. Avoid common mistakes such as straining your neck, arching your back, or focusing solely on your abdominal muscles.
What are the most common abdominal exercises that cause back pain?
Full sit-ups and crunches are the most common abdominal exercises, but they can cause back pain, especially if performed incorrectly. They can put pressure on your spinal discs and back muscles.
What exercises can I do to avoid back pain while working my abs?
To avoid back pain when doing abdominal exercises, try to focus on planks, bridges, bird dogs, and dead bugs. These exercises allow you to work your abs without putting pressure on your back.
How to properly perform the plank exercise to avoid back pain?
To properly perform the plank without back pain, you must keep your body well aligned, not lowering your pelvis too low or raising it too high.
What are the benefits of the plank for the back?
The plank strengthens the abdominal, back, shoulder and leg muscles, improves core stability and posture, while reducing the risk of back pain.
How to progress in abdominal exercises without getting injured?
To progress in abdominal exercises without injuring yourself, you should start with simple exercises adapted to your level, then gradually increase the time and repetitions while maintaining correct execution technique.
Should I avoid abdominal exercises if I already have back pain?
If you already suffer from back pain, we recommend consulting a healthcare professional before undertaking any exercise. Some exercises can help, while others can worsen the situation.
What is the ideal frequency for doing abdominal exercises without risking back pain?
The ideal frequency for working your abs is 2 to 3 times per week, to allow for muscle recovery between each training session.
