Need Advice! - Ab Crunches

[Sara Emily]

I HATE doing ab crunches, even though I know how important they are and that I really NEED them, because of how they make my lower back hurt while I'm doing them. Does the fact that my back bothers so much NECESSARILY mean that I'm using bad form and that my back is doing much of the work my abs should??? From pictures in magazine articles and video tapes, I do my BEST to maintain good form while doing them, concentrating hard on keeping my back relaxed and on the floor, but I NEVER have been able to do them without this difficulty!!

I must add that my back only hurts WHILE I am doing them and then is uncomfortable for about 1/2 minute or so afterwards. I KNOW that I am doing my abs some real good, because I usually have mild soreness there the next day while striking certain poses, so those muscles ARE working!

Do I just "buck up" and discipline myself to do them anyway, (rewarding myself in some WILD and WONDERFUL way afterwards!!!), OR could I be doing some real accumulated damage to my lower back? I know that I have congenital curvature of the spine. Could this be a contributing factor? WHAT TO DO?????

[donleyk]

I don't think any exercise should hurt. Are you sure you are keeping your lower back on the floor? I noticed with myself that it took a few weeks before I really understood what I was supposed to be doing http://www.cookinglight.com/bbs/smile.gif Plus, you should only be raising far enough to get your shoulder blades off the mat...

Knees bent?

[This message has been edited by donleyk (edited 03-26-2001).]

[aggie94]

I agree -- ab crunches should not be hurting your lower back. If they are, something is wrong. I don't know what types of ab exercises might be easier on your back, just because I've never experienced back problems doing ab exercises, but you might check out April's Shape magazine for their top-rated ab exercises to see if any of them would be easier on your back. One of them involves an exercise ball, which might alleviate some muscle strain that you're having.

[funnybone]

I have the same problem, but find that putting a small, thin pillow at my back (waist area) helps. I have ordered the "Ab-doer" though because of this very problem. I should be recieving it by the end of this week. I will post how it works.

[starfish5]

i agree with aggie5....the exercise ball should help with minimizing any soreness when doing crunches. if you are a member at a gym and they offer 'core stability' classes, you should try them. they really work on strengthening your core muscles other than doing crunches. other suggestions are placing a towel or'foamy'under the small of your back, possibly try Pilates, and finally, the latest issue of "OXYGEN" has a section completely devoted to abs and how to really position your body(they give great deal) as well as at home exercises similiar to Pilates. Good luck and let us know what worked for you!!! Originally posted by Sara Emily:
I HATE doing ab crunches, even though I know how important they are and that I really NEED them, because of how they make my lower back hurt while I'm doing them. Does the fact that my back bothers so much NECESSARILY mean that I'm using bad form and that my back is doing much of the work my abs should??? From pictures in magazine articles and video tapes, I do my BEST to maintain good form while doing them, concentrating hard on keeping my back relaxed and on the floor, but I NEVER have been able to do them without this difficulty!!

I must add that my back only hurts WHILE I am doing them and then is uncomfortable for about 1/2 minute or so afterwards. I KNOW that I am doing my abs some real good, because I usually have mild soreness there the next day while striking certain poses, so those muscles ARE working!

Do I just "buck up" and discipline myself to do them anyway, (rewarding myself in some WILD and WONDERFUL way afterwards!!!), OR could I be doing some real accumulated damage to my lower back? I know that I have congenital curvature of the spine. Could this be a contributing factor? WHAT TO DO?????

[KValley]

Hi Sara Emily,

I just read the April '01 issue of SELF at the gym this morning- there is a great article on abs- exercises, technique, the whys and wherefores of our little paunches and how to whittle them down. I was so tempted to rip the article out, but I hate it when people do this, so I'll buy my own.

I've been using an exercise ball in some of my ab work the past few months and I really like it. I find it takes the strain off of my neck and back. There are also lower back exercises you can do with or without the ball. I would suggest incorporating lower back work to balance out the ab exercises.

And, I can't extol enough the joys and wonders of yoga. You use your core in nearly every position, any type of yoga- as well as specific core positions that whip your abs into shape, stretch your back, strenghten you all around. Yoga has done wonders for my lower back, which I injured two years ago.

Ab work should never hurt- especially not your lower back- the exercises should in fact strengthen your lower back- that is my motivation to continue doing ab work, as I find it a bore!

[This message has been edited by KValley (edited 03-27-2001).]

[cindyluwho]

Wow, I'm amazed that people can use those balls to do exercises! My roommate has one and I tried to use it one day, but I just kept falling off of it! Probably the laughing was really good exercise for my abdominal muscles though. http://www.cookinglight.com/bbs/smile.gif

[Sara Emily]

Thanks, folks! funnybone, I had been entertaining the possibility of whether a thin pillow MIGHT help, so I particularly appreciated your comments. I'll join you in trying that. Also, I think I might get my DH to hold down my lower back gently from the hips just to see if that, in itself, is the problem.

I can't go to the gym, but I have just barely started to use an exercise ball recently, so those thoughts were timely as well. There is one exercise on the beginner's tape that particularly seems to give the abs a run for their money! - It's where you lay on your back,and pick up your legs in a "tabletop" position while lifting the ball over your head. It's tough but does not HURT my back.
I have neglected those abs for too long, and they NEED the work, so, inspired by some of these helpful thoughts, I'll work on trying these things and get them toned up. http://www.cookinglight.com/bbs/biggrin.gif

[SusieO]

Originally posted by KValley:


And, I can't extol enough the joys and wonders of yoga. You use your core in nearly every position, any type of yoga- as well as specific core positions that whip your abs into shape, stretch your back, strenghten you all around. Yoga has done wonders for my lower back, which I injured two years ago.


I completely agree with this. After years and years of crunches, I finally got the results I wanted when I started doing yoga. It also works wonders for your posture.

[m4star]

Sara Emily-

Lots of people have problems with crunches and back pain. Are you using any sort of mat (a yoga mat works well) beneath you? Sometimes the carpet just isn't enought to protect your back from the floor- which believe it or not can cause pain. Also, try the towel method. Craddle your neck with a small hand towel keeping you elbows bent outwards and use that. I find that it is almost impossible to not put strain on your neck when doing crunches without the use of a towel or on an exercise ball.

Also, if you are still having pain I really recommend you do a different type of abdominal exercise. Pilates and yoga, as others have suggested, really are great at strengthening and lengthening your abs. Best of luck!

[Sara Emily]

I'm HEARING you helpful folks, and am taking your suggestions! http://www.cookinglight.com/bbs/smile.gif I even bought a couple of yoga tapes, a direct result of your posts. I haven't done much at all with yoga for two reasons, the first being that when time is limited, I, like most folks usually spend most of it on aerobic activities and then get in a little free weight work also. At this stage in my life, concentrating on the flexibility aspect is something I NEED and am definitely going to work on!

The second "excuse" is not as good! I took a yoga class years ago, and the teacher, while highly recommended, was more interested in promoting out of body experiences and turning us all into Zen Buddhists than the exercises, although this is NOT how the class was promoted! It sort of left a bad taste in my mouth. The tapes I purchased are different, and you have encouraged me a great deal to partake of what yoga has to offer.

As for the crunches, using a cushioning pillow under my lower back does help some, and I continue to do them while I also pursue other ways to give those abs a run for their money!