rlbond86

Ok guys, I've always had a pretty weak back. When I stand up, I have to fight the natural tendency to hunch forward. Anyway, whenever I do things like crunches, my back hurts a whole bunch! Is there anything I can do? I am hoping that as I work out my back it will lessen the pain, but so far, no avail.

JStrider

is it like muscle pain? like the muscles getting sore or stretching abnormally?
if thats the case then it'll prolly get better with more time working out, and maybe some back exercises would be helpful, I can go more into those if you like.

if its like bone pain, like the bones are grinding on each other or something I would go talk to the doc, don't want to injure your back...

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stevie667

Some back training will do the job. If you have access to weights try deadlifts (picking the weight up and putting it back down essentially), but if you don't the supermans are good.

Lay on your front and put your arms out in front of you. Contract your back so you pull your arms and legs and chest off the floor like you were superman (inventive naming or what?). Hold that for 5 seconds, then release. Do that say 20 times a day and you should start noticing improvments in your back strength and posture in no time.

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snowy

Use a physioball for any abdominal exercise. I found that most of my back pain during crunches was caused by a lack of back support (solved by the physioball) and a lack of strength in my core (solved by working on my core on a daily basis).

I have spinal lordosis, which means my spine curves inward towards my belly button too much, and a forward head, which means my ears do not line up with my shoulders as they should, and it looks like I stick my chin and butt out in an exaggerated manner. These are ongoing posture concerns I have been addressing by doing work on the physioball, and I've found that strengthening my core has definitely allowed my posture to straighten up.

Taking an actual abs class and learning the correct movements for abdominal exercises is also a good idea. My core workout consists of exercises from an abs class, some yoga, and this Pilates move called the Hundred: http://pilates.about.com/od/pilatesm...heHundered.htm The yoga serves to stretch out my abs and back between sets of traditional crunches, bicycle crunches, reverse crunches, bicycling, and the Hundred. I usually do a full Sun Salutation as part of my core workout, working Cobra into the sequence: http://www.yogajournal.com/poses/471_1.cfm I also do the cat-cow sequence (all fours, start with a neutral spine, then push your belly button down towards the ground, exaggerating the curve of your lower back. Hold for 30 seconds. Then push your belly button towards the ceiling, arching your back like a cat. Hold for 30 seconds. Return to neutral spine position) to stretch out my back and work my abs at the same time.

But starting with a physioball is probably your best bet.

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CookieCutter

pilates ab exercises are a good idea. instead of a full crunch, try doing a core curlup. The 100's mentioned above are also very effective. However, if during any ab exercise like this your lower back starts to hurt, that means you are not using yours abs enough.

Especially during Pilates 100's: If your lower back starts coming off the floor (which would cause strain and discomfort), really try to focus on using your abs to support your entire core and keep your back flat on the floor.

agula_jonson

My friend try contracting (pulling in) your abs towards your spine before crunching up, then release when you come down, this helps to protect the lower back. Make sure you have proper padding beneath you and don't lose contact with your lower back and the mat. You could also try using a fit ball.

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Plan9

The back is not flat and will not lay as such. Place a triple-folded soft rubber mat (yoga mat?) under your back when you do crunches to compensate for your non-flat vertebrae.

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Tamerlain

You could also drop crunches entirely and do hanging leg raises. I've always hated crunches so I started looking for something else and I do hanging leg raises religiously now.

If your abs aren't strong enough to raise your legs up parallel to the ground, raise your knees to your chest while keeping your body still. Ten reps is a set. I did 3 sets (30 second pause between sets) every other day for 4 weeks and then I started doing the actual leg raise. Once you get used to the leg raise you can do the windshield wiper, which is raising your legs past parallel and then rotating with your hips to each side. Or you can do the leg raise and then do a pull-up.

-Tamerlain

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Plan9

For the most part:

Crunches work the upper abdominals. The two top nubs below your pectorals get the most work from these short strokes.

Leg raises work the middle abdominals. I do a lot of these. Helped strengthen my core extensively. It also is the way to get that silly ravioli ab status symbol if you're a guy. I ended up with it indirectly.

The lower abs? Them bastards require hanging and knee / leg lifts, which I hate.

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thingstodo

Get one of those wheels. They work all or your abs and your back. It is very hard to do at first. Just start with a little distance and then add on. I use mine on a regular basis but sometimes I stop for a few weeks to surprise my body. Man, do I ever feel it when I start back. That's how I know all the muscles it works.

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