Crunches and Lower Back?

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Key Of David

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I do crunches (correctly), and just when I get into a really good burn/strain for my abs, the burn in my lower back is so bad I can hardly stand it.

I've read this is because the lower back isn't strong enough to support this exercise yet but will catch up, but I've also seen ads selling crunch equipment that say it takes the "strain" off of the lower back because you're using hip flexors in regular crunch exercises.

Am I doing something wrong? Am I hurting my lower back?

I lay flat on the floor with my knees bent towards the ceiling and arms folded on my chest. I concentrate on the contraction of my abs and use them to pull the top of my torso torwards the lower half of my body.

That is a "crunch", no?

Also, on leg raises (for lower abs), I simply to the opposite. I "crunch" lower torso/body using my abs, at least I try to as this is a pretty weak bodypart right now.

If I'm doing something wrong please let me know, and if its just because of a weak lower back, how can I strengthen that?

Sorry for the dumb questions but I'm REALLY want to learn what's going on so any help would be appreciated.

Thanks!
 
I've been reading quite a bit today on it and it seems from almost every source that I just have a weak lower back, as I've always worked my abs but not my lower back directly.

Since I wasn't going to incorporate stiff-legged deadlifts into my next routine, its probably needed. Maybe I should incorporate this with just a barbell/light weights until I can build up my lower back?
 
SLDL works the lower back quite well. Conventional deadlifts work it even better.

Be very careful with these and keep them light until you get the form down - no rounding of the low back or you will hurt yourself. Keep it arched, chest "puffed out" and shoulders back during the lift. I've found that holding my breath and "puffing" my abdomen out helps keep me safe on these too - using my body's natural weight belt.

Don't give up on those crunches though - they are great for you. Strengthen the back and the abs because they work together to stabilize and protect your torso.
 
Thanks for the reply vagrant. I was beginning to think no one cared. lol

I'm gonna go with the light stiff legged deadlifts until I can get the back into shape, then I'm gonna add some weight.

My upper abs are pretty strong and developed as they are pretty much the only posture muscles I've concentrated on over the years. But I have to stop short of what they can do because of my back.

I can imagine what I'll be able to do and develop once the back comes into shape.
 
Key...

You probably need to strengthen your lower back some, Hyper extensions are also quite good and so are good mornings.

SLDL's no doubt as well as deads work the area, here's an area wher I'd say needs to be worked a little with some isolation work.

Attached is a little something for you and others of course...nice exercises that work the whole abdominal area.
 
Thanks for the link Fausto.

Don't know whether I'm ready to kill me abs with something like that just yet though! LOL

Gonna stick with the crunches, leg raises, and SLDL with light weight until my back can catch up.

I'll just take it easy until then.
 
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