I Have A Bruise On My Back From Ab Workouts

When you attempt situps, crunches and other exercises that cause you lie on the floor, doing so without proper protection can lead to a sore back and a bruised spine. Whether you've been following a workout DVD or exercising on your own, ab workouts can be uncomfortable without the proper support. By ensuring you have a good quality exercise mat or switching to standing ab workouts, you can allow your back time to heal and avoid future problems.

Cause

The bruise on your back following a workout is likely the result of the impact between your back and the floor. If you lack the proper control in your abdominal muscles, you may be tempted to drop to the floor after a strenuous set of crunches. If you don't use an exercise mat on a hard floor, that impact could cause bruising. Even if you don't drop to the floor, the curling motion of your back during an improperly performed crunch could be causing bruising if done without the proper support.

Treatment

If you've noticed a bruise on your back after doing your ab workout, wait until the bruise heals before you get back down onto the floor. If the bruise is painful, apply ice to the area for 20 minutes every hour, alternating with a heat pad. The bruise may take up to a week to begin to fade and become less tender so you can try your workout again.

Prevention

Once you've healed your bruise, the trick is to avoid getting another. If you prefer a floor routine for your ab exercises, invest in a high-quality exercise mat. An exercise mat made from at least 1-inch thick memory foam will give you more support, so that when you do ab exercises, your back isn't making direct contact with the hard floor. When completing crunches, follow proper form by keeping your back straight and your chin pointed to the ceiling, not your chest. When you lower yourself to the floor, do so with precise and controlled movement to avoid harsh impact.

Alternatives

If you're attempting to strengthen your core and sculpt leaner abs, crunches aren't your only option. If you have a weak back or bruise easily, a standing ab routine may be more appropriate. Try an exercise like the knee cross crunch: stand with your hands on your hips and your legs shoulder-width apart. Inhale and bring your left knee upward and touch it with your right elbow. Repeat 12 to 15 times on each side to complete one set. Standing ab exercises are effective when you properly engage your abdominal muscles by maintaining neutral spine and proper posture.