Why Your Back Hurts When You Plank And How To Take Care Of It, by Tone and Tighten on YouTube. 3 min 25 s.
- Video length
- 3 min 25 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Check your posture standing against a wall. Press your lower back flat, then step away and try to keep that same flat back position.
Kneel on all fours and set your spine in a neutral line. Your head, upper back and tailbone should form one straight line, not a dip or a hump.
Tighten your abs as if bracing for a light punch, and squeeze your glutes. This takes the load off your lower back before you lift into the plank.
Set up on your forearms with elbows under your shoulders. Lift your knees and hold a straight line from head to heels.
If your hips sag toward the floor, stop and reset. A sagging pelvis arches the lower back and is the most common cause of pain.
If your hips pike up too high, lower them slightly. A high pike shortens the abs and shifts work to the back and shoulders.
Start with 10 to 20 second holds and 3 sets. Add 5 seconds per week only when you can hold the line without back pain.
If pain continues, switch to a knee plank or an incline plank with hands on a bench. Build strength there before returning to the full plank.
Tips and common mistakes
Stop the set as soon as your lower back starts to ache, not when your arms give out.
Breathe normally during the hold. Holding your breath makes you lose the brace and sag.
Film yourself from the side once. Most people cannot feel a sagging pelvis until they see it.
Questions
How long should I hold a plank?
Start with 10 to 20 seconds and build up. A clean 30 second hold beats a sloppy 2 minute hold.
Should my glutes be squeezed during a plank?
Yes. Squeezing your glutes tilts the pelvis back and helps keep the lower back flat.
Is back pain during a plank normal?
No. Mild ab fatigue is normal, but sharp or lingering lower back pain means your form or core strength needs work.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
