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Are Planks Good For Lower Back Pain? The Answer You Need

Lower back pain is a common condition caused by various factors, including poor posture, muscle imbalances, and injury.

It can be a debilitating issue that affects daily activities and quality of life. While there are various treatments for lower back pain, planks have emerged as a popular exercise. This simple yet effective exercise targets the core muscles, which play a crucial role in supporting the lower back.

Today, we will explore the question: are planks good for lower back pain?

We will also examine planks’ types and importance, which will help you know further about the exercise.

The Importance Of Core Strength For Lower Back Pain Relief

Core strength is crucial to maintaining a healthy and pain-free lower back. Many factors contribute to lower back pain including poor posture, weak muscles, and improper lifting techniques. However, by focusing on developing a strong core through exercises like plank and reach, individuals can significantly reduce the risk of injury and alleviate discomfort.

Planks are particularly effective for strengthening the core. Because they engage all of the major muscle groups in the abs, back, and hips.

This full-body engagement builds strength and improves overall stability and balance. This is the accurate answer for the question: are planks good for lower back pain?

Whether you suffer from chronic lower back pain or just want to prevent it, incorporating planks into your exercise routine can help you achieve a stronger, healthier core and keep your back pain-free.

Unlock the secrets to a quicker recovery from back pain with the “Back Health Score” quiz. It’s FREE and could be your first step towards a pain-free life!

Types Of Planks

Planks are a popular exercise that is versatile in nature and can be done by anyone, from beginners to professional athletes. There are various types of planks that serve different purposes and focus on different muscle groups. But first remember to check your back health score and then proceed further.

Basic Plank

The basic plank is a fundamental exercise you should include in your workout. This exercise specifically targets the muscles in your core, including your abs, back, and hips.

Start by placing your forearms on the ground, shoulder-width apart, to perform the basic plank. Extend your legs behind you and lift your body onto your toes. Keep your body straight as possible, and engage your core muscles to maintain stability. Hold this position for at least 30 seconds or as long as you can maintain proper form.

As you progress, you can increase the duration of the plank or add variations to increase the intensity of the exercise.

Side Plank

The side plank targets the oblique muscles along the sides of the body. This exercise is a great way to improve core strength, stability, and balance.

To perform a side plank, start by positioning yourself on your side with your legs straight and your feet stacked on each other. Place your elbow beneath your shoulder and lift your body off the ground. Keep your abdominals engaged and your hips lifted. Hold this position for 30 seconds to one minute, then lower your body back to the ground. Repeat on the other side.

The side plank is a versatile exercise that can be modified to increase or decrease the intensity based on your fitness level. You can add a leg raise, a hip dip, or a reach-through to challenge your stability and engage more muscles.

Reverse Plank

The reverse plank is a dynamic and challenging exercise. It targets the core muscles while working the glutes, hamstrings, and lower back.

To perform a reverse plank, sit on the ground with your legs extended in front of you. Place your hands shoulder-width apart on the ground, fingers pointing towards your feet. Lift your hips off the ground, keeping your legs straight and squeezing your glutes. Your body should form a straight line from your shoulders to your heels. Hold for 30-60 seconds, then lower your hips back to the ground.

As you gain strength and confidence, you can increase the duration of your hold and add variations to this exercise. Such as leg lifts or alternating arm raises.

Back Health Score

Modifications For Beginners Or Those With Limited Mobility

Plank exercises are an incredibly effective way to strengthen your core muscles. But they can be challenging for beginners or those with limited mobility. Fortunately, there are a few simple modifications that you can make to help you get the most out of your plank workout without putting unnecessary strain on your body.

One of the easiest modifications is to start with a modified plank by lowering your knees to the ground. This reduces the weight your core has to support, making the exercise less taxing on your muscles.

Another modification is to focus on holding the plank for shorter periods and gradually increasing the duration as your strength improves.

Additionally, you can perform the plank against a wall or other stable surface. It will help support your weight and reduce the strain on your joints. Remember to engage your core muscles and maintain good form throughout the exercise. Besides, keep your hips in line with your shoulders and your lower back straight.

With these modifications, even starters can enjoy the strengthening benefits of plank exercises. So, practice these modifications today and see how to improve your core strength and overall fitness!

Planks: An Excellent Choice For Alleviating Back Pain

Planks are an effective exercise for enhancing your backside. It can reduce lower back discomfort. That makes them an excellent choice for people struggling with back pain.

By incorporating planks into your workout routine, you can improve your fitness and prevent lower back pain from recurring.

Dr. Lex Gonzales
Dr. Lex Gonzales, PT, DPT has been a physical/physiotherapist for over 24 years and is an award-winning author and keynote speaker. On he provides quality information and practical solutions you can use to improve your health and function.