3 Ab exercises that are making your back pain worse – and what to do instead! Don’t just “train your core” to get rid of your low back pain. Performing the right core exercises the right way while avoiding the wrong ones will make more of a difference than you can imagine!
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We all know that having a “strong core” is a great way to keep your back healthy. Typically the stronger your core – the less the incidence of lower back pain in individuals.
However, not all ab/core exercises will affect your lower back the same way. In fact, some of the most-common “ab exercises” out there have significant negative effects on your lower back and should be avoided while you’re trying to rehab it.
In this video – I’ll discuss three popular ab exercises that need to be avoided with lower back pain. I’ll tell you what they are, why you should probably avoid them, and give you some much better (and healthier) alternatives to do instead!
You’ll learn three of the best home exercises for your lower back, how to strengthen your abs and core the right way, and hopefully I’ll be able to help you out of some of the pain you might be experiencing.
3 AB EXERCISES TO AVOID
1. AVOID SIT UPS (1:23) – sit ups introduce a large amount of motion in your lower back and put it in an unhealthy, rounded position. This can be particularly detrimental if your lumbar discs are causing your pain.
INSTEAD – try PLANKS (2:30)! Planks hold your back in a neutral spine position and are a great way to activate your deepest core layer which is one of your main spine stabilizers.
2. AVOID RUSSIAN TWISTS (3:17) – one of the worst motions for an unhealthy back is twisting. Russian twists involve resisted flexion motion and then add twisting on top of that. Probably one to avoid with back pain.
INSTEAD – try BAND/CABLE WALKOUTS (4:11) – no motion required with this exercise as the main job of your core is to RESIST motion. This allows you to work and strengthen your muscles without any painful movements that may aggravate the condition.
3. AVOID LOWER AB WORK IF THEY ARE WEAK (5:42) – kind of a tricky one here. I love lower ab work for back pain, but the problem I often see is people’s abs are too weak and they will let their hip flexors dominate the movement. The resultant motion and strain on your lower back should be avoided.
INSTEAD – try DEEP CORE STABILIZATION WORK (5:52) – check your ego at the door and start to try some SIMPLER exercises but with BETTER form. Keep your pelvis posteriorly rotated, keep your back flat to the floor, and keep your stomach engaged. This will result in a much better contraction and much better strengthening of the RIGHT deep core muscles.
If you have lower back pain you must strengthen your core. An important part of that is to strengthen your abs and especially your deep core stabilizers. However, not all ab exercises are created equally and you have to do this the right way in order to see the progress/improvement that you’re seeking.
I hope this video helped you out! If it did be sure to hit the LIKE button above!
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