Back problem with core excercises

18 replies

• larrydude34·Jul 1, 6:01 PM

  I had a similar issue with my forearms years ago. I started super easy, super low volume with a day or 2 rest between. Very gradually, I increased the volume. Can't say it will work for everyone. But it did for me .

• downattherocks_2·Jul 1, 6:20 PM

  Hi OP, it may sound silly but how certain are you that you're engaging your core properly? Often times, if we're not engaging our core properly, our lower back begins to compensate and bear the burden.

• coachhart·Jul 7, 2:16 PM

  Not of those are true, except maybe number 4. If a plank hurts your back, you're likely doing it wrong. Most people do it wrong without knowing. This is the most likely reason. Even with a messed up back, planks should never hurt. There could also be something very seriously wrong with your back. Probably not, but it's s very real possibility. I've been fixing people's back problems for years, but I always get new clients to get medical clearance. For any pain. When I was in school,  I heard of a case where a man was being treated for back pain by a physio for over a year and they never got better. Later found out he had a tumour in his spine and died from it.

• challengerpop·Jul 7, 2:39 PM

  Make sure you are actually engaging your core. If you aren’t, your lower back compensates and tries to hold the exercise. If you feel core exercises mostly in your back, stop. Bird dogs. Dead bugs. Side planks. Proper form.

• hozman420·Jul 7, 3:48 PM

  Check out We Shape on Facebook. His stuff is really good.

• crazy_trip_6387_2·Jul 7, 5:26 PM

  most peoples backs are weak, check out low back ability on youtube

• u_1coffeepoweredhu_2·Jul 8, 2:16 AM

  Get a proper movement assessment from a fitness professional. They’ll answer all of your questions and guide you on the right path. Especially in regard to form/technique moving and any muscle imbalances that may be factoring in. You can’t get accurate advice from an Internet forum if you don’t have all the information needed for any advice to be applicable to you.

• jb319·Jul 8, 2:29 AM

  This.

• easy_pride7452_2·Jul 8, 2:33 AM

  tbh pain is the line I wouldn't try to tough out. If a plank makes your lower back hurt, regress it until you can keep ribs down and pelvis tucked, like dead bugs, short lever plank, or side plank from knees. Superman can be fine, but it doesn't fix a plank where your back is doing the job your abs should be doing.

• static34622·Jul 8, 11:46 AM

  I have IVDS with DDD. And when I got my core working and stronger my back pain was still there but not as debilitating. Then I got sick and lost 18 months of progress. Now my back stops me from doing simple things. So for me I would say option #2. I am in PT to slowly get my core back on track. My PT says "something has to take the load. And your back is the first to engage." This is just what I have been told and what "I" experience. Maybe it will help you decide. Good Luck.

• own_replacement203_2·Jul 9, 2:19 AM

  I'm not too certain. I was focusing on that before, but I guess in the time that passed, I forgot to continue to pay attention to that

• own_replacement203_3·Jul 9, 3:21 AM

  Does this mean I should stop when doing any core excercise, and I feel it in my back?

• coachhart_2·Jul 9, 6:03 AM

  I can't help you if I don't see you doing the exercise. But if it hurts, you may be doing something wrong. It's impossible to tell and can't give advice without more information. Also, "feeling it in your back" isn't descriptive enough. Many things could be happening. Post a video and I'll see if I can help.

• bright_energy_7417·Jul 13, 12:48 PM

  Very often "core" is understood to mean "abs" in fitness, the external muscles that are trained with flexion - say with sit-ups and crunches and the like. Which is a problem if you're not controlling pelvic tilt and so compensating with your spine in your lumbar region, so your lower back, and strain results. Think of hanging knee raises: if you don't hold your hips in place, the movement is carried by your lower back flexing. Here, we understand "core" as being the deep stabilisers that hold our bodies together (TVA, obliques) and deliberately using pelvic tilt to hold a neutral spine. Rather than training flexion, we obsess with: anti-extension (hollow body hold), ant-rotation (side planks), asymmetric load (bird dogs), pelvic tilt (glute bridges, dead bugs). So no, it's not so much a case of "your core being weak", it's a case of not training for core stability: pelvic tilt to control your lower back and holding that in place with your deep stabilisers.

• u_83franks·Jul 13, 1:01 PM

  4. Does your form completely cave and really have shitty form when planking? If so, yes stop. There is maybe some fight through allowed but if the form gives up then work on that.

• readyresponderfitnes·Jul 14, 8:24 AM

  Everyone is different but #2 is most likely a real thing. Look to #5. Also, everyone is different so you’d need to be more specific about what a “core exercise” is and type of pain because you could also have a real medical thing like a disc injury and should see a specialist. Get with a dr and trainer for a consult. Good luck 🤙

• rand0thr0n·Jul 18, 6:15 PM

  Had (have) the Same issue: for me it was bracing / engaging my core, Not that it was weak: Check out the McGill big 3: your core needs to work together across abs, back AND transversal abs. I never knew how to actually engage my transversal, and my back compensated, which led to pain, eg training for dragon flags, or even Nordic curl. The nice thing about McGill big 3 is that you learn to engage the core with very limited load. But it takes at least ~3 sessions until you understand what the hell you’re actually going. Good luck and let me know if you want to know more

• rand0thr0n_2·Jul 18, 6:27 PM

  THIS! That was exactly my problem, I was even training hollow holds for months until I realized I don’t even engaging my transversal abs so doing it wrong the whole time. Now much better