Abdos et mal de dos : Comment éviter les douleurs

Written by Bloon Paris

28/06/2024

Abs and back pain: How to avoid pain

Are you wondering where your back pain comes from when you do your abs? When performed incorrectly, abdominal exercises can actually cause back pain, which is why many people experience this problem due to poor posture and execution of the exercises.

In this article, we help you understand where these pains arise and how to avoid them by strengthening your abs effectively.

Why do we have back pain when we do abs?

Incorrect technique and poor posture are often the main causes of back pain when doing sit-ups. If you pull on your neck or excessively arch your lower back, when you perform the famous crunches, your spine and your back muscles will be under too much tension, hence your pain. Additionally, muscle weakness in the abdominals or lower back can also be the cause of back pain during abdominal exercises, as the muscles must compensate.

Also, neglecting stretching or warming up before exercises 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. To avoid injury or back pain, you must maintain good posture during your exercises by keeping your lower back in contact with the ground and use your abs by contracting them with each movement, instead of pulling on your neck. or arch your back.

Overload on the lower back

Overloading your lower back with heavy weights or poor execution can cause 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 core.

Only work your abs

If you neglect other muscle groups by only focusing on your abdominals, you will create a muscular imbalance which results in tension and pain in the back. This is why you need to incorporate exercises to strengthen your back muscles as well as other core muscles. This will allow you to support your spine properly and maintain muscular balance.

Force on the back of his neck

Straining the 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 abdominals without back pain, these exercises reduce pressure on the spine.

The board or sheathing

The plank is an excellent exercise to strengthen your core and work your abdominals in depth without straining your back. Additionally, plank exercises also allow you to strengthen your shoulders and legs.

Lie face down on the ground, and raise yourself up on your forearms and ears, keeping your back straight. Do not position your pelvis, neither too high nor 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 major but also the rectus abdominis and the obliques.

Lying on your back with your knees bent and your feet flat on the floor, slowly lift your hips toward the ceiling, contracting your abs and glutes. Hold this position for a few seconds, then come down slowly.

Birddog

The Bir-Dog exercise helps improve the stability of your core and strengthens your abdominals. It is an effective exercise to prevent back pain.

In a position on all fours, hands under the shoulders and knees under the hips, reach for the right arm and left leg simultaneously while keeping your back straight. Hold this position for a few seconds then repeat on each side.

Dead Bug

The dead bug is the ideal exercise to strengthen your abdominals while preserving your back. It also helps improve core stability and coordination.

Lay on your back with your arms extended toward the ceiling and your knees bent 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 your back hurts when you do sit-ups, it is probably due to poor execution technique or bad posture. You should avoid common mistakes such as pulling 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 avoid back pain while working my abs?

To avoid back pain when doing abs, try to favor plank exercises, the bridge, the bird dog and the dead bug. 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 perform the plank well without back pain you must keep your body well aligned and not lower your pelvis too low or raise it too high.

What are the benefits of planking for your back?

The plank strengthens the abdominals, 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 gradually increase the time and repetitions while maintaining correct execution technique.

Should I avoid crunches if I already have back pain?

If you already suffer from back pain, we recommend that you consult a healthcare professional before practicing any exercise. Some exercises may help while others may make your situation 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 muscle recovery between each training session.