Do you suffer from lower back pain during or after abdominal workouts?
Well, that sucks. And I know how disheartening it can be to keep pursuing your goal of better abs.
Damn! It's not just aesthetics we're talking about here. Back pain affects the quality of your daily life.
But there is a silver lining.
You can relieve and prevent lower back pain if you want. You can even get rid of back pain for good (unless you have serious spine problems of course).
Whatever your situation, YOU CAN make things better if you're smart. HERE'S HOW you can start doing it right away:
Step 1: STOP doing regular abdominal workouts and abdominal exercises (like crunches and sit-ups)! They put a LOT of stress on your spinal discs. They will only make things worse!
2nd step: Strengthen your abs and abdominal muscles (without hurting your back!). The stronger your core, the less work your lower back will have to work on.
Some time ago, I did an article in which I listed abdominal exercises without lower back pain. Today I am implementing some of them.
Let me introduce you to Best Abs Workout # 4:
Abdominal workout without lower back pain
It's a simple yet effective abdominal workout routine with no back pain.
All of the exercises in this backache-free abs routine allow you to preserve a natural curve of the lower back which minimizes stress on your spinal discs.
Thus, it will help you strengthen your abdominal muscles without feeling any discomfort or pain in your lower back during and after training.
There is no cracking of the spine. No excessive stress on your spine.
Just make sure you have mastered the correct form of each exercise before doing the routine.
Instructions for this abdominal workout without back pain:
There are 3 exercises that I will list below.
Perform the 3 exercises one after the other without rest in between. It is a circuit.
At first, do one circuit of this abdominal routine per day. Once you are comfortable, go for 2 circuits. Try to build up to 3 circuits in a row.
While there are no strict rules or protocols for this ab routine, be sure to do all of the exercises correctly.
Here are the exercises:
# 1 Abs exercise without lower back pain: Mc Gill Curl Up
Short instruction: Do Mc Gill Curl ups for 6-10 reps. With each repetition, try to hold the elevated position for 5-10 seconds. Change your knees halfway.
This exercise is widely popularized by the world's greatest spinal researcher, Stuart McGill. While this exercise may seem similar to a regular crunch at first, the critical nuances make all the difference.
This variation of the exercise helps protect the spine from rounding and bending. It minimizes the risk of falling on lower back pain. So you can focus on strengthening the abs without damaging the spine.
To master this abs exercise without back pain, click here: How to make Mc Gill curl up like a boss
Exercise # 2 Abs Without Lower Back Pain: Static side plank
Short instruction: Hold the static side plank for as long as you can. Start with your weaker side, take the time, then hold the same time on the other side. This will help to even out muscle imbalances. Try to hold the plank for at least 30 to 60 seconds on each side. If you find the plank with straight legs too difficult to do, perform it with the knees bent.
The static side plank exercise (also known as the side wedges or side bridge) is an isometric strength exercise that involves maintaining a position for an extended period of time. Similar to a regular forearm plank exercise. The static side plank works your abs, lower back, glutes, hips, and shoulders.
The side curling helps strengthen both sides of the stomach without adding size to them. This abdominal and abdominal exercise improves posture, endurance and develops core stability which will improve your sports and daily performance.
To master this abs exercise without back pain, click here: How to do a static side plank like a boss
Exercise # 3 Abs Without Lower Back Pain: Plank with a bent knee
Short instruction: Hold the board with one knee bent for as long as you can. Change the knees halfway or change them every turn. Try to hold the plank for at least 30 to 60 seconds. If you find a board with a bent knee too difficult, place both knees on the floor.
It is not normal to experience lower back pain while planking. Especially if the pain comes from the start.
Most often, this indicates incorrect shape or insufficient abdominal muscles to perform the exercise. In any case, it facilitates the development of poor posture and can damage the spine.
To reduce pressure on the lumbar spine when planking, try bending the knee. The variation of the plank with a bent knee helps relieve the lumbar spine and puts more strain on the abdominal muscles. This helps to properly strengthen the abs without having lower back pain too soon.
To master this abs exercise without back pain, click here: How to do a plank with one knee bent like a boss
Try this pain-free sit-up routine and let me know your experience in the comments below!
For some people, crunches and other abdominal muscle workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal groupes de muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis groupes de muscles in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner bourrinage underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the collection of muscles that act as your foundation. In addition to your abs, your core includes the zones musculaires along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core groupes de muscles to stay strong and réactive. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back muscle exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t ne change pas and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it hard to turn, bend, and get dressed.
Starting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal groupes musculaires by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal muscles and return to the starting position. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter segments of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the groupes musculaires.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal groupes de muscles by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core muscles, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal groupes de muscles while you’re walking. ' Just be very intentional about it, ' says Brown. Think about positionnement and force activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.