Plank back pain? What should I do if plank lower back pain?

Plank support is popular all the time. The benefits of plank support are naturally not to be said. Plank support can well train the core muscles on the front side of the body (such as rectus abdominal muscles, transverse abdomen, intra-outside oblique abdomen, etc.

　　It is very simple, and does not require any equipment, any venue, and can be exercised at any time!

　　But just when everyone is practicing plank support, an embarrassing problem arises!

　　Will your lower back hurt when doing plank support? Is this normal?

　　Especially among those who are stooping to extend the plank support time! This question It is getting more and more serious! 　　As mentioned above, plank support mainly trains the core muscles on the front side of the body (such as rectus abdominal muscles, transverse abdomen, intra-outside oblique abdomen, etc.). If there is discomfort tension (acne or even pain) on the lower back during movements, then you have to be careful! You need to pay special attention to the completeness and intensity of the movements.

　　When conducting plank support training, you usually aim to hold on for a few seconds. For example, if you hold on for 30 seconds, you can try to add another condition: "If the lower back tension occurs, the movement will stop immediately", which means that you can no longer maintain the appropriate posture:

　　1. If tension occurs at the beginning of the movement, the "difficulty" of the movement may be too high, which may reduce the difficulty of the movement (such as increasing the upward angle).

　　　2. If the difficulty of the movement has been reduced, but there is still tension, there may be problems in the learning of the movement (incorrect movement). There are several movement tips to remember "retract the chin, retract the head, straighten the chest, shrink the abdomen, clamp the buttocks, and step back with both feet";

　　If you cannot grasp the core and the feeling of contraction of the buttocks, you can try a pad or yoga brick on your thigh (picture below), which helps to start the pelvic floor muscles, hip adductors and transverse abdominal muscles. However, clamping the pads on the thigh is just a way to assist in grasping the feeling. In the end, I still hope to catch the feeling of the movement when I don’t hold things.

　　　3. If the tension of the action does not appear at the beginning, but only in the middle and late periods, you may be able to "Target Time Section". For example, your target time is maintained for 30 seconds, maybe you can divide it into 3 sections and 10 seconds, add some rest time between the sections, allowing the body to undergo a short recovery to face the next exercise, and then shorten the rest time every week, and finally you can complete the 30-second time continuously.

　　For example, you Perform 2 to 3 days of training week, and each training is performed with three sets of plank support (or its variation)

　　First week

　　First group: Maintain for 10 seconds, rest for 10 seconds/maintain for 10 seconds, rest for 10 seconds, rest for 10 seconds

　　Second group: Maintain for 10 seconds, rest for 10 seconds/maintain for 10 seconds, rest for 10 seconds

　　The third group: Maintain for 10 seconds, rest for 10 seconds/maintain for 10 seconds

　　The third group: Maintain for 1 0 seconds, rest for 10 seconds/maintain for 10 seconds, rest for 10 seconds/maintain for 10 seconds, rest for 10 seconds

　　The second week

　　The first group: last for 10 seconds, rest for 6 seconds/maintain for 10 seconds, rest for 6 seconds

　　The second group: last for 10 seconds, rest for 6 seconds/maintain for 10 seconds, rest for 6 seconds

　　The third group: last for 10 seconds, rest for 6 seconds/maintain for 10 seconds, rest for 6 seconds

　　The third group: last for 10 seconds, rest for 6 seconds Seconds/maintain for 10 seconds, rest for 6 seconds/maintain for 10 seconds, rest for 6 seconds

　　…

　　　Reducing rest time every week is equivalent to giving the body a little challenge. After weekly training, after the body recovers, adapts and challenges, it can gradually accept more difficult movements. Of course, the physical condition is sometimes not so ideal, so sometimes it is necessary to adapt to it.

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