Hi All, I started planks 30 day challenge last week and find it very uncomfortable. After few seconds my lower back gets quite sore. It was ok for 20sec but with increasing time I simply can't do that because of the pain. Anyone having same issue?
I should add that I did pilates with physio for 4 years and have quite good body awareness so trying to engage all core muscles especially the abdomen ones. What should I do?
Either your back is weak or your form is poor. Do you tighten your abs and gluteus while you do it, also back straight, shoulders directly above your elbows?
You could try doing it on your knees for a while until your back gets stronger.
Thanks! I think I can engage all muscles i.e. abds and glutes. I'll do shorter ones instead of pushing too hard. Was so pumped up to do a challenge and really wanted to make it work.
Start easy and build it up, you will get to your target over time, no rush.
I hate planks I'm afraid and don't do them but if they are making your back sore, be very careful. There are many other ways to strengthen your core - I guess it's about finding what suits you. Good luck. 🙂
Build up slowly with plenty lower back stretching after, try pelvic tilts
Yes, I always do cat and other streches after exercise. My back has been sore for years from time to time and I learned that movement and stretches can relieve the pain gently and effectively.
We do planks in Pilates but only hold them for as long as comfortable. Try starting from downward dog position, then swing forward into plank. Hold for 3 seconds, swing back into downward dog (shoulder blades down). Gradually increase length of time in plank position.
Never do an exercise that gives you back pain like that, you may have a disc out of alignment.
Also make sure your back is flat, and you're not tilting it (spine should be straight not concave if that makes sense?)
This is fantastic advice and confirms what I felt I needed to do. While on plank I moved to downward dog position for a rest and back to plank. I'll try that long term.
Glad I could help. Courtesy of my fantastic Pilates instructor, who watches us like a hawk. Don't give up on Pilates, but maybe look for a small class or a beginner's course. The instructor should be able to correct your position so you don't hurt yourself. Hope you're not out for too long, it's so frustrating!
Try good old fashioned bicycle crunches. They support your back but work much deeper muscles in your abs and obliques which planks don’t really do. Obliques are the powerhouse of your core and critical for good running form so any exercise to strengthen them is good.
When you start a bicycle crunch make sure your lower back is flat on the ground and not lifted in any way. Start with say 3 sets of 15 and build up. Try to keep your legs low and straight and don’t hang on to your head but gently support it.
Oh I forgot about these! Thanks
Yes, may need to switch to something less strenuous for the back.
I used to get a pain there when I started planks. It was because my back wasn't straight (even though I thought it was!). There was a definite dip!! A trainer pointed it out to me and I fixed it immediately. Good idea to get someone to check that. I see that grumps suspects the same problem. The trainer said that it is one of the exercises which can do more harm than good if you get it wrong. 👍
After all the replies above I decided it's time to abandon the 'challenge' and do other exercises while gently working on planks from downward dog position. I don't have anyone who could check on it but will pay more attention to it near the mirror. Thanks for the tip!
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