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Lower Back Hurts When Doing Abs? Try Planks Now

Are you tired of struggling to reach your fitness goals because of injuries or pain?

Or your lower back hurts when doing abs?

Lower back pain is one of the most common problems people face when trying to strengthen their core. But fear not; there is a solution.

By incorporating the plank and reach, both into your routine, you can effectively work your core without hurting your lower back.

What Are Planks?

A plank is a foundational exercise in which an individual assumes a straight body position while being supported by their forearms (or hands) and toes. This exercise strengthens the core, shoulders, and glutes. While it also improves overall stability and balance.

You must incorporate planks into a regular fitness routine. It will improve your posture, reduce the risk of injury, and increase your strength. There are many planks, including side, single-leg, and plank jacks.

Additionally, planks can be modified for individuals of all fitness levels, making it a versatile exercise that can benefit anyone looking to improve their physical health and wellness.

Why wait in pain when relief could be a few clicks away? Take the FREE “Back Health Score” quiz today and begin your journey towards understanding and overcoming your back pain!

Lower Back Pain And Plank

While the plank exercise can be a great way to strengthen your core, it’s important to be mindful of your lower back. If your lower back hurts when doing abs exercises, it may be because your core muscles are not activated. You can also check your back health score to know more about your back condition. 

When performing planks, engage your core muscles and keep your back straight to avoid putting excessive pressure on your lower back.

Proper Form Is Key

Maintaining proper form is essential to perform the planks correctly. Start by positioning yourself on the ground, face down, with your forearms and toes touching the floor.

Engage your core muscles and lift your body off the ground, keeping your back straight and your hips level. Hold this position for as long as possible, breathing deeply and evenly.

Back Health Score

Variations For All Levels

Depending on your fitness level, there are many ways to vary the plank exercise to make it easier or more challenging.

For beginners, you can start with a modified plank by resting your knees on the ground instead of your toes. This modification allows you to build up your core strength gradually and safely without putting undue stress on your lower back or shoulders.

As you progress, you can gradually shift your weight onto your toes until you can hold a full plank position. Besides, it is essential to maintain good form throughout the exercise. Keep your body in a straight line from your head to your heels. Engage your abs to prevent your hips from sagging.

One next step could be to progress to a full plank, where you hold a straight-arm plank position with your toes and hands on the ground, maintaining a straight line from your head to your heels. You can explore more variations that challenge your core stability and coordination from there.

One such variation is side planks, where you hold a similar position, with one arm and one leg lifted off the ground, or plank jacks. Then you jump your feet wide and back together while maintaining a plank position.

As you explore these variations, focus on maintaining proper form and engaging your core muscles. As this will help you safely and effectively build strength and stamina over time.

Benefits Of Adding Plank To Your Routine

Incorporating the plank exercise into your routine can provide many benefits beyond just core strength.

  • Better Balance and Posture: Practicing planks can help improve your balance and posture. Holding your body straight activates the muscles that help you stand tall and maintain your balance. 
  • Increased Metabolic Rate: Planks are a full-body workout. That engages multiple muscles at once. This intense exercise increases your metabolic rate, burning calories even after your workout. 
  • Improved Flexibility: Holding a plank requires you to engage your muscles and stretch them simultaneously. This combination of strength and flexibility increases your range of motion. That helps prevent injuries and improve your athletic performance.

No More Lower Back Pain With Plank

The plank exercise is a versatile and effective way to work your core muscles without hurting your lower back.

By maintaining proper form, varying the exercise to suit your fitness level, and being mindful of your body, you can safely incorporate plank into your routine and easily reach your fitness goals.

I look forward to meeting you again in my next post. Until then, stay healthy and live fully!

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.