WORST Ab Exercises For Back Pain - TRY THIS INSTEAD!

3 Ab exercises that are making your back pain worse - and what to do instead! Don’t just “train your core” to get rid of your low back pain. Performing the right core exercises the right way while avoiding the wrong ones will make more of a difference than you can imagine!

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We all know that having a “strong core” is a great way to keep your back healthy. Typically the stronger your core - the less the incidence of lower back pain in individuals.

However, not all ab/core exercises will affect your lower back the same way. In fact, some of the most-common “ab exercises” out there have significant negative effects on your lower back and should be avoided while you’re trying to rehab it.

In this video - I’ll discuss three popular ab exercises that need to be avoided with lower back pain. I’ll tell you what they are, why you should probably avoid them, and give you some much better (and healthier) alternatives to do instead!

You’ll learn three of the best home exercises for your lower back, how to strengthen your abs and core the right way, and hopefully I’ll be able to help you out of some of the pain you might be experiencing.

3 AB EXERCISES TO AVOID

1. AVOID SIT UPS (1:23) - sit ups introduce a large amount of motion in your lower back and put it in an unhealthy, rounded position. This can be particularly detrimental if your lumbar discs are causing your pain.

INSTEAD - try PLANKS (2:30)! Planks hold your back in a neutral spine position and are a great way to activate your deepest core layer which is one of your main spine stabilizers.

2. AVOID RUSSIAN TWISTS (3:17) - one of the worst motions for an unhealthy back is twisting. Russian twists involve resisted flexion motion and then add twisting on top of that. Probably one to avoid with back pain.

INSTEAD - try BAND/CABLE WALKOUTS (4:11) - no motion required with this exercise as the main job of your core is to RESIST motion. This allows you to work and strengthen your muscles without any painful movements that may aggravate the condition.

3. AVOID LOWER AB WORK IF THEY ARE WEAK (5:42) - kind of a tricky one here. I love lower ab work for back pain, but the problem I often see is people’s abs are too weak and they will let their hip flexors dominate the movement. The resultant motion and strain on your lower back should be avoided.

INSTEAD - try DEEP CORE STABILIZATION WORK (5:52) - check your ego at the door and start to try some SIMPLER exercises but with BETTER form. Keep your pelvis posteriorly rotated, keep your back flat to the floor, and keep your stomach engaged. This will result in a much better contraction and much better strengthening of the RIGHT deep core muscles.

If you have lower back pain you must strengthen your core. An important part of that is to strengthen your abs and especially your deep core stabilizers. However, not all ab exercises are created equally and you have to do this the right way in order to see the progress/improvement that you’re seeking.

I hope this video helped you out! If it did be sure to hit the LIKE button above!
Also if you haven’t done so already be sure to SUBSCRIBE to Tone and Tighten and turn on your BELL NOTIFICATIONS so you never miss a new video from me.

[lexmo]

2:33 Plank
4:28 Cable Walkout
7:00 Posterior Pelvic Tilt

[violetturner]

I genuinely never realized how much i was hurting my lower back while trying to strengthen my core. i’ve always had problems with my lower back and doing those exercises was only hurting me worse. thank you for the information!

[veronicapowell]

Thank you for the information, I use to do those exercise and I ended up feeling more pain and discomfort in bending and walking

[samdenpalzer]

Just when I needed it...my back hurts while doing abs...

[irfannoori]

Every tall person flocking to this video

[tayfalshaalan]

I love you man 😭😭 ive been wondering why i have back pain and i tried a lot of stuff but nothing worked and i never knew that core was the reason, no one ever told me that
THANK YOU SO MUCH

[insookjeon]

Thank you so much for all the great information! I don’t do those ab exercise anymore and my back has been feeling a lot better. When I discovered your channel couple years ago, I was so excited to finally found the right person to address my knee rehab, lower back and I learned a lot from you that it is relating muscle weakness and have been doing your strengthening exercises. You so deserve min. Million subscribers!!! Thanks again and btw, I love love your home gym!!!

[imaginaryvideos]

Thank you so much. I started doing abs exercises about 3 weeks ago I did 10 Situps, 10 Crunches, 10 Russian Twists, 10 High knee crunches in 3 reps. It didnt affect at first but then came lower back pain after 2 weeks. These exercises will be helpful to replace those.
Thank you for this

[darleenawilliams]

These exercises are right on! I've been doing alot of research and yes, the old typical "sit ups" are horrible for low back pain folks. Thanks for putting this out!

[wyattwilson]

This was excellent. As someone with a large herniated disc in my lower back the plank was perfect the way you described it

[georgia]

I’ll give these a try next time I’m in the gym, thanks for the tips. The exercises you mentioned at the start of the video are what I’ve been doing and due to my weak core it’s been giving me a lot of back pain. Hopefully these will help 😊

[phylwaters]

Love your videos! Doing the wrong exercises will eventually catch up with you even if you don't have back pain, they can give it to you

[annewungsk]

Brilliant! Thank you for the reminder!

[reneeh]

Your videos are always so helpful and informative thank you so much for creating them!

[ashlynyanke]

thank you so much, i always thought I was doing those exercises wrong since they killed my back. Thanks so much

[sarahunt]

Thank you! I have chronic S.I. joint pain, so any exercise which causes stress on my lower back is too close for comfort! You gave me some other exercises to consider along with what I'm already doing to improve overall core strength.

[datrussiangirl]

Thank you this is great! I notice a lot of people start off with lower back damaging exercises.

[maggyablor]

Another helpful video with a super professional guide. Thanks a million Doc.

[jaeg]

THank you for explaining in detail which muscles to engage, and how each body part should be positioned. I use a physical therapy app that shows the motion and has a timer but didn't realize until I saw your video that I was doing floor marches all wrong! No wonder it was so ridiculously easy. Thank you again!

[barbbroad]

Thank you:)) As usual, terrific info!