Why Your Back Hurts When You Do Abs?
When you are doing abdominal exercise like crunches or leg raises, your back hurts because it is contracting hard while bending forward. This contraction causes strain on the muscles at the front of your spine called L3 vertebrae. These muscles include those in the upper back and neck. They are responsible for supporting your head and neck which makes up most of what you see when looking at yourself from above.
The reason why your back hurts when you do crunches or leg raises is due to the fact that these movements cause a large amount of pressure on the spinal discs. The disc space between your vertebrae is very small, so if there is too much pressure on one side of the disc then it will bulge outwards causing pain.
If you have ever had a headache, this would be similar to having a big pimple in your skull.
Another thing that happens with these types of exercises is that they can aggravate other conditions such as sciatica, sacroiliac joint (SIJ) problems, and even some forms of arthritis. Some people may experience muscle soreness or tightness in their lower back muscles after performing them.
There are many reasons why you might feel pain in your lower back during a crunch or leg raise exercise. Besides the reasons mentioned above, the other reasons may include:
You are not warmed up.
You have poor posture.
You are not breathing properly.
You have weak core muscles.
You are overworked and your body is fatigued.
The key to preventing back pain when doing crunch and leg raise exercises is to make sure that you warm up properly before doing them, and that you do not do too many sets of repetitions.
If you feel any pain in your lower back during these exercises, then you should stop immediately. You may be overworking your abdominal muscles which can cause a muscle strain.
It is best to relax and stretch the affected muscles before continuing with your workout. If the pain does not go away within a few days, then you may want to see a physician. There are many types of abdominal exercises which you can do instead of crunches that will still work on your transverse abdominals.
If you have a bad back, then the best thing is to see a medical professional before starting any new exercise routine. There is also an online back pain questionnaire which you can fill out and this will advise you on what exercises are safe for you to do.
This questionnaire can be found at (LINK REMOVED)
Article Source: Why Your Back Hurts When You Do Abs
If you want to know more about back pain when flexing abs then you should read this article: What Causes Lower Back Pain During Sit-Ups?
There are other reasons why your back may hurt when you do crunches and leg raises. If you have had previous back surgery then these exercises may cause more damage to your spine. You can however perform a modified crunch. This is where you only raise your upper torso off the floor instead of raising your legs as well. This type of exercise still works on your transverse abdominals but with a lesser degree of pressure on your spine.
If you liked this article you may also like this one on Back Pain During Crunches
If you are unsure about whether or not these exercises are right for your condition, then you should consult a physician before starting any exercise routine..
The Exercise Guide Team
Sources & references used in this article:
Back Pain Prevention, Injury Prevention by WYBHD Abs – Injury Prevention, 2018 – furtherfitness.com
Athletic Abs by S Cole, T Seabourne – 2003 – books.google.com
Yoga Abs: Moving from Your Core by D Brittenham, G Brittenham – 1997 – Human Kinetics
The Complete book of Abs: Revised and expanded edition by JH Lasater – 2016 – books.google.com
The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life by K Brungardt – 2015 – books.google.com
Your Best Abs: Revolutionary Core Workouts for a Stronger, Flatter Stomach by D Zinczenko – 2011 – books.google.com
Abs on the ball: a Pilates approach to building superb abdominals by T Seabourne – 2018 – books.google.com