Crunches are usually the gold standard for ab exercises. They are typically easy and engage the upper and lower abdominal muscles to help you get an effective ab workout. But if you're doing ab exercises incorrectly, you may experience back pain along with your workout. By performing crunches with the proper posture, you protect your back while isolating the right muscles for the maximum results. If your back doesn't allow you to do crunches, choose ab workouts that don't require floor time.
Causes
Proper crunches shouldn't strain your back. Back pain after an ab workout is a clear sign you've been performing crunches incorrectly. Crunches should isolate the abdominal muscles only and your back shouldn't strain at all. Certain back injuries could also lead to back pain while attempting crunches. Since crunches are typically done on the hard surface of a floor, they are inappropriate for those who have weak backs or injuries. Alternatives can be used to get an efficient ab workout without having to get on your back.
Proper Posture
When you attempt a crunch, ensure you keep your back straight. It's helpful to have a spotter watch your form. The proper position for a crunch is on the back. Place your arms across your chest or behind your head, but never use your hands to pull your head forward. Pull your belly button into your spine and then use your abdominal muscles to facilitate the upward motion of your head, neck and the small of your back. Imagine your back on a straight board as you move upward to help you keep your spine properly aligned with your neck.
Support Materials
If you have trouble maintaining proper posture while doing crunches, or you experience back pain no matter how you exercise, support materials can help you align your body for less back pain. An exercise ball can help cushion the back and add instability while you do crunches, also adding difficulty to the workout. An ab crunch machine that gives you a head and arm rest can also help ensure you maintain the correct posture throughout your workout.
Crunch Alternatives
If you've suffered a back injury, crunches may not be appropriate, but other exercises can work and tighten your abs without back strain. Kettlebells can help whittle a trim waist. Hold one in both hands by your left knee hip and then thrust is across your body as though you were starting a lawn mower, repeating 12 to 15 times on each side. Or try a plank: Kneel and place your hands on a mat. Walk your hands out until you're supporting your body on your toes and hands. Hold the position as long as you can.
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