Are you wondering where your back pain comes from when you do your abs? Ab exercises when done incorrectly can actually cause back pain, which is why many people experience this problem due to poor posture and exercise execution.
In this article, we help you understand where these pains come from and how to avoid them by strengthening your abs effectively.
Why does your back hurt when you do sit-ups?
Incorrect technique and poor posture are often the main causes of back pain when doing abs. If you pull on your neck or arch your lower back excessively when doing the famous crunches, your spine and back muscles will be under too much strain, hence your pain. In addition, weak abdominal or lower back muscles can also be the cause of back pain during ab exercises, as the muscles have to compensate.
Also, neglecting to stretch or warm up before exercise can contribute to back pain because the muscles are not prepared for the effort.
Finally, some abdominal exercises are not suitable because they can be too intense, which is why you should train gradually according to your level.
Mistakes to avoid when doing abs
Improper execution of exercises
The most common mistake is the incorrect execution of abdominal exercises. In order to avoid injuries or back pain, you must maintain good posture during your exercises by keeping your lower back in contact with the ground and using your abs by contracting them with each movement, instead of pulling on your neck or arching your back.
Overload on the lower back
Overloading your lower back with heavy weights or poor execution can lead to back pain and injury. Certain exercises such as full sit-ups should be avoided because they can put excessive pressure on your spinal discs, especially if you do not yet have a strong enough abdominal wall.
Only work your abs
If you neglect other muscle groups by focusing only on your abs, you will create a muscular imbalance that results in tension and pain in the back. This is why you must incorporate exercises to strengthen your back muscles as well as the other muscles of the core. This will allow you to support your spine properly and maintain muscular balance.
Force on his neck
Straining your neck during abdominal exercises is a very common mistake that causes neck and back pain. To avoid this mistake, you should keep your head and neck in line with your spine and engage your abdominal muscles during the exercise instead of straining your neck.
What exercises for abs without back pain?
There are several exercises to perform abs without back pain, these exercises reduce pressure on the spine.
The board or sheathing
The plank is a great exercise to strengthen your core and work your abs deep without straining your back. In addition, plank exercises also allow you to strengthen your shoulders and legs.
Lie face down on the floor, and raise yourself up on your forearms and ears while keeping your back straight. Do not position your pelvis too high or too low. Try to hold the position for as long as possible several times. Increase the sheath time according to your progress.
The Bridge
The bridge is an effective exercise that stimulates your abdominal muscles, your deep muscles such as the transverse abdominis but also the rectus abdominis and the obliques.
Lying on your back with your knees bent and your feet flat on the floor, slowly raise your hips toward the ceiling by contracting your abs and glutes. Hold this position for a few seconds, then slowly lower yourself back down.
Birddog
The Bir-Dog exercise helps improve core stability and strengthen your abs. It is an effective exercise to prevent back pain.
In a four-legged position, with your hands under your shoulders and your knees under your hips, extend your right arm and left leg simultaneously, keeping your back straight. Hold this position for a few seconds, then repeat on each side.
Dead Bug
The dead bug is the perfect exercise to strengthen your abs while preserving your back. It also helps improve core stability and coordination.
Lying on your back with your arms extended towards the ceiling and your knees bent at 90 degrees. Lower your right arm and left leg close to the floor, then return to the starting position and repeat in the other direction.
FAQ: Abs and back pain
Why does my back hurt when I do sit-ups?
If you have back pain when doing abs, it is probably due to poor technique or poor posture. You should avoid common mistakes such as pulling on your neck, arching your back or only working your abs.
What are the most common abdominal exercises that cause back pain?
Full sit-ups and crunches are the most common abdominal exercises that cause back pain if done incorrectly, as they can put pressure on your spinal discs and back muscles.
What exercises can I do to prevent back pain while working my abs?
To avoid back pain when doing abs, 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 to avoid back pain?
To properly perform the plank without back pain you must keep your body well aligned and neither lower your pelvis too low nor raise it too high.
What are the benefits of the back plank?
The plank strengthens the abs, back, shoulder and leg muscles, improves core stability and posture, and reduces the risk of back pain.
How to progress in abdominal exercises without getting injured?
To progress in abdominal exercises without injuring yourself, you must start with simple exercises adapted to your level, then increase the time and repetitions gradually while maintaining correct execution technique.
Should I avoid sit-ups if I already have back pain?
If you already have back pain, we recommend that you consult a healthcare professional before doing any exercise. Some exercises may help you while others may make your condition worse.
What is the ideal frequency to do 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.
