Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 22 of 22
  1. #1
    Road Warrior DNG's Avatar
    Join Date: Jul 2007
    Location: Frederick, Maryland, United States
    Age: 57
    Stats: 5'7", 177 lbs
    Posts: 2,106
    BodyPoints: 1798
    Rep Power: 1767
    DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000)
    Visit DNG's BodySpace
    DNG is offline

    Why Does My Back Hurt When Working On Abs?

    Whenever I'm doing a heavy abs workout, I feel it in the lower back before anywhere else.

    E.g. I do 3 sets of 15 weighted situps (45 lbs) every week - and by the end my back is screaming for me to stop, while my abs are saying "Is that all? Bring it on!".

    This isn't new for me - it's been with me all my life. I remember noticing it at rugby practice, when I was a kid in high school.



    Perhaps this is normal and happens to everyone..?


    Thanks!


    .
    Regards,

    Duncan



    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=6716581
    Reply With Quote

  2. #2
    Registered User ChocoChick's Avatar
    Join Date: Mar 2004
    Stats: 5'6", 130 lbs
    Posts: 16,795
    BodyPoints: 40637
    Rep Power: 11881
    ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000)
    Visit ChocoChick's BodySpace
    ChocoChick is offline
    Originally Posted by DNG View Post
    Whenever I'm doing a heavy abs workout, I feel it in the lower back before anywhere else.

    E.g. I do 3 sets of 15 weighted situps (45 lbs) every week - and by the end my back is screaming for me to stop, while my abs are saying "Is that all? Bring it on!".

    This isn't new for me - it's been with me all my life. I remember noticing it at rugby practice, when I was a kid in high school.



    Perhaps this is normal and happens to everyone..?


    Thanks!


    .

    It could be that your form is off.

    Or it could be that your core is imbalanced and your lower back muscles are weaker than your abs. What sort of lower back exercises do you do?
    Reply With Quote

  3. #3
    Road Warrior DNG's Avatar
    Join Date: Jul 2007
    Location: Frederick, Maryland, United States
    Age: 57
    Stats: 5'7", 177 lbs
    Posts: 2,106
    BodyPoints: 1798
    Rep Power: 1767
    DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000)
    Visit DNG's BodySpace
    DNG is offline
    Originally Posted by ChocoChick View Post
    ...What sort of lower back exercises do you do?
    It happens with almost all abs exercises, but particularly with situps.

    I've tried various forms, and it doesn't matter - the back hurts regardless.

    There are a few exercises that don't hurt the back as much (e.g. a few abs machines) but I find they don't work the abs hard enough, and I get nothing out of those exercises.


    Does anyone else have this problem with situps?


    .
    Regards,

    Duncan



    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=6716581
    Reply With Quote

  4. #4
    It's later than you think EMISGOD's Avatar
    Join Date: Aug 2006
    Location: The Shadow World, Valhalla, Norway
    Stats: 6'0", 208 lbs
    Posts: 16,413
    BodyPoints: 46320
    Rep Power: 19819
    EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000) EMISGOD has reached the pinnacle! Best possible rank! (+1000000)
    Visit EMISGOD's BodySpace
    EMISGOD is offline
    Originally Posted by DNG View Post
    It happens with almost all abs exercises, but particularly with situps.

    I've tried various forms, and it doesn't matter - the back hurts regardless.

    There are a few exercises that don't hurt the back as much (e.g. a few abs machines) but I find they don't work the abs hard enough, and I get nothing out of those exercises.

    Does anyone else have this problem with situps?
    It also sounds to me like an imbalance. Obviously with sit-ups, especially if you weight them, which will potentially throw your balance, you will (instinctively and otherwise) recruit the lower Back muscles more than you would with say crunches...do you do either crunches or ball crunches? How about leg raises (not hanging leg raises)? Also, do you directly train your lower Back?

    Most of the machines ARE junk, but there are a few here and there that do better than others. I've found that you have to generally work within the "sweet spot" and alter your foot placement to get much out of them...full ROMs on those machines, as following the instructions on the machines, do not generally allow enough concentration to be placed on Abs.
    Ongoing Journal: http://forum.bodybuilding.com/showthread.php?t=106420991

    Come here and open your mouth, S103/Syntrax, I gotta take a piss: http://forum.bodybuilding.com/showthread.php?t=3569901
    Reply With Quote

  5. #5
    Registered User just.demi's Avatar
    Join Date: Feb 2008
    Location: Hawaii, United States
    Age: 47
    Stats: 5'6", 124 lbs
    Posts: 221
    Rep Power: 39
    just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000) just.demi has much to be proud of. One of the best! (+20000)
    Visit just.demi's BodySpace
    just.demi is offline
    Sounds like your core needs work. I had similar issues until I figured that out myself My back no longer hurts, by the way. What has helped me the most are planks. Start with a face down plank and hold for twenty seconds. Work up to a minute. Make sure to stop the exercise if your back hurts. As you advance, you can lift one leg off the floor. It's quite challenging. Do a search online and you'll find many variations. It's a great exercise, not only for your back but for your abs as well. I also do side and upward facing planks. You may be surprised how much more challenging core work is in comparison to crunches.

    One important note: When doing the exercises, make sure you have a neutral spine position, meaning, keep you hips forward. As your core strengthens, your back pain should cease....if you don't have an underlying medical condition.

    Try it....it really works!

    Good luck,

    Eleni
    Last edited by kundeleni; 05-27-2008 at 09:12 PM.
    I won't stop until I conquer my body and mind.
    Reply With Quote

  6. #6
    Registered User gbg's Avatar
    Join Date: Nov 2006
    Stats: 5'8", 150 lbs
    Posts: 21,268
    BodyPoints: 3150
    Rep Power: 109149
    gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000)
    Visit gbg's BodySpace
    gbg is offline
    If you could post a video of yourself doing them we could hit your problem a lot better.
    Being a real lifter is not about a number, or a medal, or somebody else telling you that you are a real lifter. It is about commitment to the iron and strength of purpose.
    Reply With Quote

  7. #7
    Registered User ChocoChick's Avatar
    Join Date: Mar 2004
    Stats: 5'6", 130 lbs
    Posts: 16,795
    BodyPoints: 40637
    Rep Power: 11881
    ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000) ChocoChick has reached the pinnacle! Best possible rank! (+1000000)
    Visit ChocoChick's BodySpace
    ChocoChick is offline
    Originally Posted by DNG View Post
    It happens with almost all abs exercises, but particularly with situps.

    I've tried various forms, and it doesn't matter - the back hurts regardless.

    There are a few exercises that don't hurt the back as much (e.g. a few abs machines) but I find they don't work the abs hard enough, and I get nothing out of those exercises.


    Does anyone else have this problem with situps?


    .

    Ok. But what lower back exercises are you doing?

    You can't just work the abs and not the lower back.
    Reply With Quote

  8. #8
    Registered User RoscoPico's Avatar
    Join Date: Dec 2007
    Location: Quebec, Canada
    Age: 41
    Posts: 565
    BodyPoints: 2145
    Rep Power: 131
    RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000) RoscoPico has a reputation beyond repute. Second best rank possible! (+100000)
    Visit RoscoPico's BodySpace
    RoscoPico is offline
    Pain (Burning sensation) in the lower back is a common problem when doing crunches. Mostly caused by form. When doing a crunch, why not try to put your arms next to you or crossed over your chest instead of behind your head. It will help.

    The small of your back, it seems, must always be in contact with the floor.
    Make sure your knees are bent.

    More info:

    http://www.bodybuilding.com/fun/henkin6nn.htm
    http://www.google.ca/search?hl=en&cl...sit+up&spell=1
    http://www.google.ca/search?client=f...=Google+Search
    Reply With Quote

  9. #9
    1st Dan Chito-Ryu tonester's Avatar
    Join Date: Oct 2005
    Location: Canada
    Age: 59
    Stats: 6'0", 185 lbs
    Posts: 1,768
    BodyPoints: 3040
    Rep Power: 2510
    tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000) tonester has reached the pinnacle! Best possible rank! (+1000000)
    Visit tonester's BodySpace
    tonester is offline
    I assumed that it was common knowledge that sit ups work the hip flexors more than the abs. This causes them to shorten and tighten, which calls on the mucles of the lower back to pick up the slack. Therefore lower back pain.

    I would do plank progressions and flexor stretching for a while. The reverse crunch, regular crunch and hanging leg raises (using the abs to curl the pelvis up, or else you're still using the hip flexors) would be better choices for ab work.

    http://youtube.com/results?search_qu...s&search_type= might as well be doing sit ups.

    http://youtube.com/watch?v=vTodz_e_ovk here you can see the hip up tuck which are the abs being used to rotate the pelvis up. The progression is to go straight leg.
    Last edited by tonester; 05-28-2008 at 05:19 AM.
    "Adapt and overcome."

    "Everything you need is inside you."
    Reply With Quote

  10. #10
    The show goes on chodan9's Avatar
    Join Date: Sep 2007
    Location: Monticello, Kentucky, United States
    Age: 49
    Stats: 5'11", 210 lbs
    Posts: 12,597
    BodyPoints: 13120
    Rep Power: 20696
    chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000)
    Visit chodan9's BodySpace
    chodan9 is offline
    also do you do hypers for your lower back?
    I see a lot of people working lower abs but only a fraction of the do hyper extensions to balance the front and the back.
    ----------
    Clean and sober since April 10 1989
    Reply With Quote

  11. #11
    hodcaw doofusdave's Avatar
    Join Date: Jul 2006
    Location: Pennsylvania, United States
    Stats: 6'2", 245 lbs
    Posts: 1,595
    BodyPoints: 2244
    Rep Power: 6202
    doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000) doofusdave has reached the pinnacle! Best possible rank! (+1000000)
    Visit doofusdave's BodySpace
    doofusdave is offline
    Originally Posted by chodan9 View Post
    also do you do hypers for your lower back?
    I see a lot of people working lower abs but only a fraction of the do hyper extensions to balance the front and the back.
    X2 on that. I was having the same issue until I really started focusing on ab and lower back work, specifically hypers and good mornings. Since I've started doing those regularly, no more lower back pain and my lifts are all stronger.
    \m/

    "you need to add some muscle confusion. go to the gym thinking you're going to do squats but then do shoulders. muscle confusion ftw" - ex3e1989
    Reply With Quote

  12. #12
    Phoenix Rising IronIc's Avatar
    Join Date: May 2007
    Location: Covington, Kentucky, United States
    Age: 52
    Stats: 5'7", 203 lbs
    Posts: 14,032
    BodyPoints: 39510
    Rep Power: 4378
    IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000) IronIc has reached the pinnacle! Best possible rank! (+1000000)
    Visit IronIc's BodySpace
    IronIc is offline
    Originally Posted by chodan9 View Post
    also do you do hypers for your lower back?
    I see a lot of people working lower abs but only a fraction of the do hyper extensions to balance the front and the back.
    SLDLs help with that, too
    ~ Penney

    Diet * (weights + cardio) = success

    http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483

    We must be the change we wish to see in the world
    -Ghandi
    Reply With Quote

  13. #13
    Registered User dbx's Avatar
    Join Date: Jan 2006
    Stats: 1'1", 190 lbs
    Posts: 25,150
    BodyPoints: 23648
    Rep Power: 68828
    dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000) dbx has reached the pinnacle! Best possible rank! (+1000000)
    Visit dbx's BodySpace
    dbx is offline
    Originally Posted by tonester View Post
    I assumed that it was common knowledge that sit ups work the hip flexors more than the abs. This causes them to shorten and tighten, which calls on the mucles of the lower back to pick up the slack. Therefore lower back pain.
    ^^^

    Plus there are other ways to skin a cat . Cable crunches, sit-ups/weighted sit-ups done from a bench...not floor. SLDLs/RDLs/DLs, One arm rows, vertical knee raises, leg raises, etc., are all ways that hit/help (indirectly) strengthen lower back. I remember wanting to make or buy a hyper ext. bench a few yrs ago, but I found that doing the major compound exercises and some others, eliminated the need for such. Just give it time.
    Reply With Quote

  14. #14
    The show goes on chodan9's Avatar
    Join Date: Sep 2007
    Location: Monticello, Kentucky, United States
    Age: 49
    Stats: 5'11", 210 lbs
    Posts: 12,597
    BodyPoints: 13120
    Rep Power: 20696
    chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000) chodan9 has reached the pinnacle! Best possible rank! (+1000000)
    Visit chodan9's BodySpace
    chodan9 is offline
    I did the hypers for the first couple years, now since I do deads every week I only do hypers as an add in when I remember it maybe once or twice a month, they just dont seem as needed that often. But they helped me through my first year a lot.
    ----------
    Clean and sober since April 10 1989
    Reply With Quote

  15. #15
    I'm not that bright phikappa's Avatar
    Join Date: Jan 2003
    Location: CA
    Posts: 28,934
    BodyPoints: 13370
    Rep Power: 35581
    phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000) phikappa has reached the pinnacle! Best possible rank! (+1000000)
    Visit phikappa's BodySpace
    phikappa is offline
    Originally Posted by ChocoChick View Post
    Ok. But what lower back exercises are you doing?

    You can't just work the abs and not the lower back.
    Maybe he's avoiding the question. That's the first thing that popped into my head, too.

    Reminds me of when people used to say that if your back hurts, you should do abs. WTF?!
    The beatings will continue until morale improves.
    Reply With Quote

  16. #16
    Andre Wooly_Ace's Avatar
    Join Date: Sep 2007
    Location: Irving, Texas, United States
    Age: 42
    Stats: 6'4", 232 lbs
    Posts: 698
    BodyPoints: 15169
    Rep Power: 312
    Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000) Wooly_Ace has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Wooly_Ace's BodySpace
    Wooly_Ace is offline
    Originally Posted by ChocoChick View Post
    It could be that your form is off.

    Or it could be that your core is imbalanced and your lower back muscles are weaker than your abs. What sort of lower back exercises do you do?
    Originally Posted by EMISGOD View Post
    It also sounds to me like an imbalance. Obviously with sit-ups, especially if you weight them, which will potentially throw your balance, you will (instinctively and otherwise) recruit the lower Back muscles more than you would with say crunches...do you do either crunches or ball crunches? How about leg raises (not hanging leg raises)? Also, do you directly train your lower Back?

    Most of the machines ARE junk, but there are a few here and there that do better than others. I've found that you have to generally work within the "sweet spot" and alter your foot placement to get much out of them...full ROMs on those machines, as following the instructions on the machines, do not generally allow enough concentration to be placed on Abs.
    Originally Posted by chodan9 View Post
    also do you do hypers for your lower back?
    I see a lot of people working lower abs but only a fraction of the do hyper extensions to balance the front and the back.
    Originally Posted by dmarkowski88 View Post
    X2 on that. I was having the same issue until I really started focusing on ab and lower back work, specifically hypers and good mornings. Since I've started doing those regularly, no more lower back pain and my lifts are all stronger.
    Originally Posted by phikappa View Post
    Maybe he's avoiding the question. That's the first thing that popped into my head, too.

    Reminds me of when people used to say that if your back hurts, you should do abs. WTF?!
    I sixth that about the imbalance. I do "core" 3 days a week. Which includes, planks, ball situps, crunches, hypers (front and sideways). It really helped my back issues when I started doing core and can tell when I miss a core day.
    "Never give up. Don't ever give up." - Jimmy V.

    "I won't quit while I'm behind. If I do, how will I ever get ahead." - Alex Harb (my cousin)

    The only person you have to impress is yourself. But it's nice for others to take notice too.

    Life keeps me busy. My workouts keep me sane.

    I may get out played, but I will never get out hussled.
    Reply With Quote

  17. #17
    Registered User gbg's Avatar
    Join Date: Nov 2006
    Stats: 5'8", 150 lbs
    Posts: 21,268
    BodyPoints: 3150
    Rep Power: 109149
    gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000) gbg has reached the pinnacle! Best possible rank! (+1000000)
    Visit gbg's BodySpace
    gbg is offline
    Originally Posted by DNG View Post
    Whenever I'm doing a heavy abs workout, I feel it in the lower back before anywhere else.

    E.g. I do 3 sets of 15 weighted situps (45 lbs) every week - and by the end my back is screaming for me to stop, while my abs are saying "Is that all? Bring it on!".

    This isn't new for me - it's been with me all my life. I remember noticing it at rugby practice, when I was a kid in high school.



    Perhaps this is normal and happens to everyone..?


    Thanks!


    .
    The key back muscles your looking to strengthen are:
    erector spinae(functions to provide dynamic intersegmental stabilization and eccentric deceleration of trunk flexion and rotation)
    quadratus lumborum (functions mostly as a fronlal plane stabilizer that works together with the gluteus medius)
    Lats(is the bridge between the upper extremity and the lumbo-pelvic-hip region)
    Abdominal muscles to strengthen:transverse abdominals big stabilizer for the spine.
    Stay away from crunches and focus on more precision training for the muscle groups mentioned above.
    Being a real lifter is not about a number, or a medal, or somebody else telling you that you are a real lifter. It is about commitment to the iron and strength of purpose.
    Reply With Quote

  18. #18
    Registered User JOHN GARGANI's Avatar
    Join Date: Jan 2004
    Location: Connecticut, United States
    Age: 63
    Stats: 5'7", 188 lbs
    Posts: 12,634
    BodyPoints: 11639
    Rep Power: 43750
    JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000) JOHN GARGANI has reached the pinnacle! Best possible rank! (+1000000)
    Visit JOHN GARGANI's BodySpace
    JOHN GARGANI is offline
    GB has come the closest here....


    c'mon people, this one is obvious!!!

    it begins with the misconception of what "Abs" do: well, here is basically ALL that they do:

    THEY SHORTEN THE DISTANCE BETWEEN THE PELVIS AND THE LOWER RIB CAGE TO ENHANCE FORCED RESPIRATION.


    in other words, they assist in breathing out forcibly.......

    Bending of the body, in any way or form, is NOT done by the Abs....therefore, why should anyone be surprised if someone feels it in their backs when they do situps???

    it is the deep muscles of the back that are flexing the body, and the abs only come into play at the very end of the movement, hence, the reason why "crunches" were invented so as to isolate this part of the movement as much as possible.


    but even with that, someone could still feel it more in their back than they want.....
    Reply With Quote

  19. #19
    Road Warrior DNG's Avatar
    Join Date: Jul 2007
    Location: Frederick, Maryland, United States
    Age: 57
    Stats: 5'7", 177 lbs
    Posts: 2,106
    BodyPoints: 1798
    Rep Power: 1767
    DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000)
    Visit DNG's BodySpace
    DNG is offline
    Wow - many valuable replies here - many thanks!

    Core / Back Exercises

    To answer some of the questions: I have not been ignoring core and lower back exercises. I regularly do:
    - Deadlifts,
    - Squats,
    - Barbell rows,
    - One arm dumbell rows,
    - Lat pulldowns, and - yes...
    - Hypers. (I usually 3 sets of 20 weighted hypers, holding a 45 lb plate.)

    These exercises present no problem. I also do other "abs" exercises - including cable crunches and hanging leg raises

    So I'd suggest that I'm doing quite a lot of 'core' exercises, and the back strength may not be the problem.

    Form

    In terms of form / imbalance - it's hard to describe. My form is pretty simple:
    - My lower and middle back just touch the bench (/ floor) on the way back, but my shoulders do not.
    - My arms are held across my chest, especially when I'm holding a weight
    - On the way up my arms touch my thighs.



    I have the same problem whether I'm on the floor (with or without weights), and in the gym on a decline bench - usually with a 45 lb plate held against the chest.

    I've been doing both - these "abs" and the core exercises for many years now, and have hoped - for all that time - that the problem would go away with training. But it hasn't, which is why I started this thread.

    I hope this will shed more light on the problem, and thanks again for the advice so far.


    .
    Regards,

    Duncan



    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=6716581
    Reply With Quote

  20. #20
    Registered User wulf88's Avatar
    Join Date: May 2007
    Location: San Diego, California, United States
    Age: 45
    Stats: 5'7", 192 lbs
    Posts: 914
    BodyPoints: 804
    Rep Power: 644
    wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000) wulf88 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit wulf88's BodySpace
    wulf88 is offline
    Plank exercises are an excellent way to help build and strengthen your core. I also incorporate alot of things from BUD/S training from when I was there oh 20 years ago, where core strength is key.
    Reply With Quote

  21. #21
    Registered User Forced's Avatar
    Join Date: Feb 2008
    Location: South Africa
    Age: 51
    Stats: 5'10", 192 lbs
    Posts: 182
    Rep Power: 28
    Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000) Forced has much to be proud of. One of the best! (+20000)
    Visit Forced's BodySpace
    Forced is offline
    [QUOTE=tonester;171720191]I assumed that it was common knowledge that sit ups work the hip flexors more than the abs. This causes them to shorten and tighten, which calls on the mucles of the lower back to pick up the slack. Therefore lower back pain.


    Indeed it does, however only if you take the situp right to the top of the motion. In other words to 90 degrees and beyond.

    If one shortens the rep to around 60 degrees before returning for the next, you take the hip flexors out of play and keep the tension solely on the abs.

    He is however claiming that no matter the exercise, his back hurts. I guess that include hanging leg raises as well??

    He's got me stumped.
    Walk in the Light. It's easier to see the Truth there.
    Reply With Quote

  22. #22
    Road Warrior DNG's Avatar
    Join Date: Jul 2007
    Location: Frederick, Maryland, United States
    Age: 57
    Stats: 5'7", 177 lbs
    Posts: 2,106
    BodyPoints: 1798
    Rep Power: 1767
    DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000) DNG has reached the pinnacle! Best possible rank! (+1000000)
    Visit DNG's BodySpace
    DNG is offline
    Today was supposed to be abs day, but I've just come home from an awful day of dental surgery so it will now be Sunday.

    I'll try a bunch of different abs exercises, and will concentrate on how badly each hurts the lower back. Perhaps that will shed some light...
    Regards,

    Duncan



    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=6716581
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout