Back Pain With Ab Exercises (WHAT TO DO)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. What am I doing down here on the floor? Well
I’m going to show you today why it is that when some of you are down here doing your
ab exercises that you stand up and you’ve got back pain. What the hell is going on? You’re supposed
to be doing something that you thought was good for strengthening your core when all
you’re doing is really hurting your back even more. Well, the problem is that our bodies are usually
too smart for our own good, meaning that we are masters of compensation. If we know that during a regular Crunch we’ve
got to get from point A to point B, we’re going to get there. We just may not get there the right way because
muscles that aren’t supposed to be doing the job will kick in and do the job. And in this case when you’ve got weak abdominals,
your number 1 enemy is going to be that hip flexor that is too eager to kick in and try
to do the job of those weak abs. You see, I’ll show you here on the skeleton.
As you see, this big muscle right here, this is the solas major. This is the big muscle. It’s actually almost, it’s almost 18 inches
in length. It’s a big, thick muscle, and where it goes is it starts from the very front of
your leg, your upper leg, and it attaches through your body all the way to the back to your spine. You
can see the last thoracic vertebrae all the way down through every single lumbar vertebrae,
this muscle has attachment to that, to each one of those. Now you can see what happened if that muscle
was too tight, or contributing too much or overactive. It’s going to start pulling on
those vertebrae. So, you have your direct link. You have your direct cause of back pain, but
we’ve got to figure out a way to get that muscle to stop acting up when we don’t want
it to. And we can do that with a properly executed
Crunch here, and it’s one we call the Jonda Crunch. And you can do it with just a resistance
band and somewhere to anchor it, right. And what you’re going to do is, you’re going
to take your resistance band, anchor it around something. Stick one foot through, and one
foot through. What we’re going for here is, we want to have
something that we can pull our hamstrings down into to activate both our hamstrings
and our gluts to reciprocally inhibit the hip flexors. See, what happens is in order to create movement
at a joint, our bodies are smart enough, again, to realize that we need to shut down the muscle on the opposite
side of the joint if we want to allow a motion in the opposite direction. So, if we’re going to flex our bicep, we have
to reciprocally inhibit the triceps to allow us to move into flexion at the elbow. Well,
the same thing happens here. If we could activate the muscles on the posterior
side of our hips so our hamstrings and our gluts, we can reciprocally inhibit the muscles
on the front side, the flexors, the hip flexors from doing anything
that we don’t want them to do. And we’ll do that here with this Crunch. And we do that by just sticking our feet,
anchoring them through this band, pulling against the resistance of the band, digging
our heels into the ground. If you don’t have a band, you can simply dig
your heels really hard into the ground and squeeze your gluts up. And then, from here we know that any Crunch
that we execute is going to rely on only the strength we have in our abs because we’re
not allowing the hip flexors to contribute anymore. So you really pull down as hard as you possibly
can. You want to breath in deep, and then exhale as you pull yourself up, ok. Now, what you’ll find is you’re likely going
to cut your range of motion down significantly, but that’s okay because it doesn’t matter
if you can come all the way up to here if all you’re doing is hooking your feet under
a piece of furniture at home and using the force of your hip flexors to create leverage
to allow yourself to come up. That’s not helping at all. Matter of fact,
that’s making the situation worse. I would much rather see you do only the first 20 or
30 degrees of the motion because really the most important part is
getting the shoulder blades off of the ground creating that flexion to get your shoulder
blades off the ground. You can do that in the first 20 to 30 degrees,
and you don’t have to come up, and you’re still really working your abdominal muscles. So, you come down here. You breath in. You
dig your heels as much as you can hard into the ground, here. Try to get a 20 to 30 degree
bend at your knees. And you come up as high as you can, and then
lower down. Same thing. Dig in. And then lower down. Again, if you can get
that little extra all the way up to the top up here, great. If you can’t no worries. You’re really trying to focus on, like I said,
that one thing and that’s developing the strength of the abs, the true strength of the abdominal
muscles. So, there you have it guys. Hopefully this
video will help you if you’re dealing with back pain when you’re doing your ab training
because it doesn’t need to happen, right. We already know. You can’t allow muscles to
do things that they’re not supposed to do or kick in when they’re not really wanted. But you do want muscles that prefer to work
together to work together the right way, and we do that with the ATHLEANX Training System. I tell you guys step by step, workout by workout,
how to train like an athlete, so you allow those muscles that are synergistic to work
together, and you try to eliminate those muscles that
are contributing when we don’t want them to. It’s really all about getting your body to
work the way we want it to, get the body to work the way it’s meant to. We do that, again,
with the ATHLEANX Training Program. If you haven’t already, guys, head to ATHLEANX.COM
right now and get your ATHLEANX Training System. In the meantime, if you found this video helpful,
leave a comment and a thumb’s up below. I’ve had this comment come in multiple times,
that why this video was made. Whatever else it is that you want to see,
leave those comments guys because I will make a video, I promise. I’ll see you guys back here again soon.

100 thoughts on “Back Pain With Ab Exercises (WHAT TO DO)

  1. If you do a plank with posterior pelvic tilt and glutes/hamstrings tight, does this also accomplish the goal here? I'd rather not do crunches.

  2. My lower back still hurts when doing leg raises and crunches. Maybe because my body type, I am the LENGHTY body type. Can anyone please confirm this?

  3. what i still don't quite get is, is this ab workout-caused back pain even dangerous? i mean, can it result in some sort of permanent injury? because truth be told, i do get back pain from it but it really isn't that strong and by no means pesters me all the time. basically the only reason why i decided to train my core for now instead is because i feared it would hurt my spine in the long run but if it's just a muscle that's strained… maybe there's nothing to worry about and it will subside in time?

    another thing is, currently basically the only exercises from here that i can do on my own (no access to a gym) is the planks (which i do) as well as the suitcase thing but that last one kind of bothers me. i try to keep my back, neck and shoulders as straight as possible but i'm just not sure, isn't that exercise a bit risky? i do it with a 48 pound dumbbell, maybe it's too heavy?

  4. I have a hard way strengthening my lower core without the hip flexor. I watched all your videos about that, but I can't really find an exercise that targets this area. A few exercises for that would be helpful.

  5. The 30 degrees is the only part you should do in a sit up that's the only part your abs actually do any more is from the psoas major, also always keep your knees bent when doing sit ups or else your pulling your psoas Major

  6. Like all other guy on earth, I have wanted 6-pack abs forever. I found this guide “suza great plan” (Google it). I lost Thirty four pounds in Eight weeks, dropped to 5.4% body fat and FINALLY got Six pack abs in less than Half an hour of workout every day Without having stepping foot into a gym.

  7. this really really works. I felt my hip flexors and they were not engaged at all! It was all abs and that felt great. Thanks.

  8. Hi, thanks for the video. I have few problems with my spine, 3 disc bulges and 3 disk desiccation . Now my pain is gone but i want to reduce my abdomen fat. what all exercises i can do? please help.
    Radha.

  9. Are you want to know that How to clear your mind [Check Details Here==>https://docs.google.com/document/d/1dfxf67u0uibsh1uirue3pQRkTvNPT54Uh_uG-8tmsG4/edit?usp=sharing ] and re-energize your thinking simply through learning how to relax your psoas muscle (this alone will help you wipe stress from your mind in an instant).

  10. You are the first person to actually answer this question for me. I've asked trainer after trainer and read things here and there for years. Finally, someone who knows their shit. Thank you.

  11. This is why I sort of hate the fuck out of my coach. I complain to my coach, "hey coach, why is it when I'm doing ab exercise like the Russian twist, I feel more activation on the superior portion of the leg"?
    "It's just your bottom abs because they're weak, and you got to train through it". Bitch I'm not training it if I can't even activate the sixth set of abs. Thanks Jeff.

  12. I get cracking in my lower back at the bottom rom of things like heels to the heavens and any sort of tucking movement where my legs are fully extended and almost but not quite touching the ground, I want to still be able to do these exercises, should I?

  13. Thanks a bunch. I've been doing sit ups on a bench and every time I finished my workout I felt like I may have developed a hernia but after training my hip flexors to stay put it's much better.

  14. Thank you! This is a fucking excellent video, you've helped me with something I've been seriously struggling with for years! I owe you a beer

  15. I've been training my upper abs for awhile just by holding my calf in the air parallel to the ground. My issue is finding a bottom up exercise that doesn't hurt my back because any type of leg lifts tear my back apart just gonna have to get a pull up bar to do hanging leg lifts I guess

  16. Thank you so much! Even without the straps the advice was helpful especially the breathing. Can you do one for neck pain during ab exercises too?

  17. I've been put off abdominal exercise since middle school because of horrible back pain and you're trying to tell me that all i had to do was flex my ass cheeks?

  18. thank you so much for your detailed explanation, straight away subscribe! I am having back pain while doing abs workout, hope that will get better after watching this video! (will let you know if it's work!)

  19. The only video I found on YouTube that wasn't complete bullshit and talking about stretches good job

  20. Thanks Jeff! Exactly what I was looking for! I am using your ab workout app and was dealing with low back pain. This should give me more out of the workout. 🙂

  21. I'm an athlete who's ALWAYS had back pain when doing crunches and I could never find out why. This video explains so much. Thanks!

  22. Yo I searched up workouts for abs and all I saw were videos by you from 5 to 4 to 3 years ago of just ab workouts

  23. I don't exactly get a pain but I do get a discomfort when I'm doing sit-ups and things like that in my lower back and I'm not sure why

  24. I eliminated crunches after I got a herniated disc and still have a 6 pack thanks to super planks, mountain climber etc… no crunches. Dangerous.

  25. My lover suffer from pains on his leg, neck and back. Due to this lower back pain guide book named “Kemzαnο Loni” (Google it), he was able to take care of all those problems. Based on him, he can now get enough proper sleep because the back discomfort and all the other aches are gone..

  26. I tried the 200 crunches a day challenge along with a 100 squats a day challenge and by the 4th day I couldn't walk because of intense pain from muscle spasms in my lower back and pain in my pelvic area.. I thought it was due to the intensity of the exercise and how abruptly I started it but recently I started a much less intense ab exercise & its the 2nd day and I'm already having spasms in my lower back.. can you give us adjustments like this one to the other ab workout exercises please so I can avoid the pain but have the abs I want.

  27. This is exactly where my body hurts when I do Abb workouts. Lower back and upper thigh. Even doing this workout with the bands it’s so painful. Please help

  28. i had extreme lower back pain for months coz of doing rack pulls wrong, funny how doing crunches fixed that in 2 or three sessions in under a week! 😂

  29. SIR PLEASE HELP ME. MY BODY IS SEVERELY OUT OF ALIGNMENT. MY HIP FLEXORS ARE TIGHT. MY MID BACK IS WEAK. MY ABS ARE WEAK. MY VASTUS LATERALIS IS MORE THAN OTHER QUAD MUSCLES. MY SHOULDERS ARE ROUNDED. THESE ALL ARE A CAUSE OF IMPROPER TRAINING FOR ABOUT 2 YEARS.

  30. Hi Jeff. I feel severe pain in my stomach whenever I begin to crunch for abt 3 seconds. Is it normal or what should I do??

  31. This video is a godesnt. Over had intense lower back pain with any abdominal exercises because I overworked my abs 2 years ago. But I tried this the second i stumble upon it and it actually helps a whole lot. I'm only 19 and to not be able to do 5 sit ups without pain was embarrassing thank you!

  32. What about when you do seated ab circles or hands back tucks? How do you offset the hip muscles in exercises like those?

  33. Hi, I'm 15 and have terrible posture. It's very noticeable and I feel like the hump back of Notre Dame my back has been like this for about 2 years. I started to get a terrible posture when I just turned 14, I started to notice it when I started playing a ton of video games ( tinyurl.com/y3osmws8 ) and I regret every bit of it. I would sit in a four legged chair in front of my TV leaning forward and now I feel like I will be like this forever! I need help. I ask my parents if I can go to a chiropractor but we just can't afford it. I don't in w what to do now. and to make it even worse I gained a ton of weight. hi weighed 120 pounds at age 14 and now at age 15 weighing 170. I just don't know what to do anymore… video games ruin lives.

  34. Would this be the same as a sit up with someone holding your feet the way we did in elementary school?

  35. Does anybody know where I could buy this type of resistance band or a link? I would greatly appreciate it!

  36. Thank God I found this super old video, you should repost or remake this because it's a super relevant problem with many people still

  37. Another trick to train your core without lower back pain is doing the 'dead bug'. Tighten your abdominals and push your lower back to the ground while doing it.

  38. Great information! This is definitly my problem, using the hip flexors to do my crunches…Unfortunately I also have glute amnesia, so I don't think I'll be able to activate them in the crunch. But I'll give it a try, anyway!

  39. Am I supposed to do these until failure? I feel like I can do it forever, and there is some burn on the top of my stomach, but not too much.. I think I might be doing it wrong

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