Abs for bad back
Discussion
About 18 months ago after doing some deadlifts, I got a sore lower/mid back. It has stayed sore and has really been worrying, (having nightmares about herniated discs trapped nerves etc), had difficulty getting shoes on, problematic at work, didn't go to the Doc as didn't want bad news (
), anyway...
Someone suggested there could be an imbalance with the abs and when I thought about it realised I hadn't been doing any AB work for 2 years after reading that apparently a fair few bodybuilders don't bother, saying their abs get worked with the compounds and other exercises.
One set of Ab exercises later and literally no pain at all in the back, it is like a miracle. I was always a bit sceptical about the "muscle imbalance" thing so maybe it's just that the absz have tightened up and are supporting the back, at any rate bloody good news and I would encourage anyone who has back pain to do some AB work.
Anyone had any similar experiences?
), anyway...Someone suggested there could be an imbalance with the abs and when I thought about it realised I hadn't been doing any AB work for 2 years after reading that apparently a fair few bodybuilders don't bother, saying their abs get worked with the compounds and other exercises.
One set of Ab exercises later and literally no pain at all in the back, it is like a miracle. I was always a bit sceptical about the "muscle imbalance" thing so maybe it's just that the absz have tightened up and are supporting the back, at any rate bloody good news and I would encourage anyone who has back pain to do some AB work.
Anyone had any similar experiences?
Hi
Yes very similar.
I broke my back in 4 places and had terrible pain in my lower lumber region.
I religously undertook 30 mins of abs training per day (sometimes more) - and now I have zero pain. Furthermore, I have increased mobility and have performance improvements in the sports that I participate in.
Furthermore, my balance is significantly better now that I have a super strong core.
Abs training is hardwork and is a suprisingly cardio affair.
Yes very similar.
I broke my back in 4 places and had terrible pain in my lower lumber region.
I religously undertook 30 mins of abs training per day (sometimes more) - and now I have zero pain. Furthermore, I have increased mobility and have performance improvements in the sports that I participate in.
Furthermore, my balance is significantly better now that I have a super strong core.
Abs training is hardwork and is a suprisingly cardio affair.
I do the following x 5 sets daily.
1) 1 minute plank
2) leg/hip raises x 30
3) Russian twists with 10kg x 30
4) 50 cycle crunches (elbow to ground)
5) Alternate hand to alternate straight leg crunch x 30
6) V-situp x 20
The above got me a 6-pack in no time :-) (Not hard with 8% bf)
edit : Start slow - or you will really ache!!!
1) 1 minute plank
2) leg/hip raises x 30
3) Russian twists with 10kg x 30
4) 50 cycle crunches (elbow to ground)
5) Alternate hand to alternate straight leg crunch x 30
6) V-situp x 20
The above got me a 6-pack in no time :-) (Not hard with 8% bf)
edit : Start slow - or you will really ache!!!
I find front levers is a good back, lat and core workout. *runs*
TBH I'm like LG and just do compound stuff. I think my core's fine - I like to impress my nephews and nieces by letting them punch me in the abs. I tell them to be careful though, because some of them don't hold their fist properly and end up hurting their wrist.
#internethardman
TBH I'm like LG and just do compound stuff. I think my core's fine - I like to impress my nephews and nieces by letting them punch me in the abs. I tell them to be careful though, because some of them don't hold their fist properly and end up hurting their wrist.
#internethardmanLordGrover said:
I'm surprised, but pleased to hear it.
As you've said above, I've been of the opinion that heavy compounds provide a full-body workout so not bothered with any supplementary exercises for some time.
What exercises in particular did you find helped?
Ah you see, it's people like you...As you've said above, I've been of the opinion that heavy compounds provide a full-body workout so not bothered with any supplementary exercises for some time.
What exercises in particular did you find helped?
I'm quite tall with a long torso which might explain why the abs are not worked so much with the other exercises.
I did some cable crunches, vertical leg raises (on back lifting legs vertically up to work lower abs), leg raises on knee raise machine and normal crunches.
Hoofy said:
Bent over barbell rows. The taller you are, the harder they'll hit your abs. Go heavy or you won't feel anything.
Not sure I agree with that Hoofy, especially as 'we' got into this position through a bad back. BOR work your upper back whilst putting (some) stress on lower back. There may be some ab activation but I don't think appropriate in this scenario.
I've been wrong before though.
JQ said:
I got a bad back doing deadlifts and my physio recommended Pilates. It worked a treat sorting out my back, plus it's quite a relaxing way to spend 45 mins whilst surrounded by a large number of hotties in lycra.
This, except from hockey not deadlifts. I cannot recommend a good pilates instructor enough for getting a strong core. Just make sure you get one who isn't too far towards the "yoga" end of things and wants to hurt your abs!LordGrover said:
Hoofy said:
Bent over barbell rows. The taller you are, the harder they'll hit your abs. Go heavy or you won't feel anything.
Not sure I agree with that Hoofy, especially as 'we' got into this position through a bad back. BOR work your upper back whilst putting (some) stress on lower back. There may be some ab activation but I don't think appropriate in this scenario.
I've been wrong before though.
Pick up a 70kg bar and start doing rows. You'll feel it. Or try 40kg DBs with one DB bent over rows on a bench. https://www.youtube.com/watch?v=pYcpY20QaE8
Sorry Hoofy, I don't remember discussing this before, but then I'm getting on a bit so perhaps I've just forgotten.
That one arm row in the video can be a useful exercise for lats and upper/mid back, though I prefer the rough and ready ' Kroc rows' for that movement.
I don't like going heavy with traditional bent over rows you recommended above though, unless you are able to achieve perfect position and form there's far too much strain on lower back for my liking. Pendlay rows are better, but I still don't like to go properly heavy.
Anyway, back to this topic - I still don't see how any rows will help abs.
The exercises BigJohnMcQuimm and Driller have advocated are more 'traditional' and likely to usefully supplement any abs work in squats, deads, etc.
All in my experience and I've already said I'm an odd shape so maybe that's why I feel the way I do.
That one arm row in the video can be a useful exercise for lats and upper/mid back, though I prefer the rough and ready ' Kroc rows' for that movement.
I don't like going heavy with traditional bent over rows you recommended above though, unless you are able to achieve perfect position and form there's far too much strain on lower back for my liking. Pendlay rows are better, but I still don't like to go properly heavy.
Anyway, back to this topic - I still don't see how any rows will help abs.
The exercises BigJohnMcQuimm and Driller have advocated are more 'traditional' and likely to usefully supplement any abs work in squats, deads, etc.
All in my experience and I've already said I'm an odd shape so maybe that's why I feel the way I do.
Driller said:
I've gotta say Hoofy, you certainly know your stuff but the way my back is, the last thing I would want to do is bend over with straight legs holding a weight in front of me!
Did some more abs this evening, going great, feeling great!
I think the problem is that you've probably injured your back by not engaging your back muscles. It's easy enough to put your back out picking up a plastic pen let alone 100+kg on the bar! One of my training buddies had an on-going lower back problem that he's not experienced since practising deadlifts.Did some more abs this evening, going great, feeling great!
MC Bodge said:
In addition to other "core" strengthening, I use a Sitfit cushion on my office chair -like a small, flattened Swiss ball. It is excellent for gently working the core muscles and for promoting good posture.
Forget those kneeling chairs, though:1) makes your knees hurt
2) I ended up slouching while using one.
Actually, I could probably slouch on a gym ball.
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