Avoiding Low Back Pain During Ab Workouts

Ways that core strengthening can lead to less lower back pain

The core includes the muscles of the front abdominal (e.g., rectus abdominis), deep core (e.g., transverse abdominis), along the side of the body (e.g., obliques, quadratus lumborum), and in the back (e.g., erector spinae, multifidus, etc.).

Supporting the core includes other surrounding muscles, including the diaphragm, gluteal muscles, and hip flexors.

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The main role of the core is to provide stability to the spine to protect it against challenging or heavy movements.

What happens if our core muscles are weak during ab workouts?

A key role of the core is to help support and protect the passive structures in our body. Passive structures are areas in the body that don’t initiate movements, such as the joints, ligaments, or spinal disks.

Weak core muscles can lead to lower back pain during ab workouts. If your core muscles are not developed enough, they may not be as effective for protecting the spine (e.g., vertebrae, ligaments, disks, etc.) from the stress and strain of ab workouts.

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Exercises for core strength

You can build core strength in several ways, including:

• Isometric exercises, which keep the core stiff and rigid, such as side planks and farmer’s walks

• Dynamic exercises, which focus on strengthening activities as the core moves, such as crunches and Russian twists

Core exercises that you may avoid during lower back pain

While not all these exercises can worsen lower back pain, they are some common movements that can aggravate the back.

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  Sit-ups require lumbar flexion, which can add pressure to your spine. Partial crunches may allow you to isolate your abdominal muscles without the same risk.

• High-impact aerobics, e.g., running, contact sports, trampolining, and snowboarding.

• Extreme twisting movements, e.g., golf, tennis, yoga

• Superman back extensions

• Standing toe touches

If you are experiencing lower back pain during your ab workouts, please consult a physical therapist or strength coach about changing or finding a new workout routine.

They may also help ensure that you perform the exercise correctly. Using the proper technique can reduce the likelihood of lower back pain, discomfort, and other forms of injury.

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