Pain in the plank

[wutherhi]

Hi all. I'm relatively new to weightlifting (or any kind of formal exercise, to be quite honest) and so just recently encountered "planks." It seems important to me to build this kind of core strength, but I'm having trouble with back pain. In fact, today it's difficult to even sit after performing about half of Cathe's Slow and Heavy core strengthening exercises. Is this something that will go away as I build greater core strength, or is there a way around this problem through a different type of exercise that also builds core strength but avoids overstressing the lower back? (I've had chronic lower back problems since I was a teen.)

Thanks for any help you can give me.

Shari

 

[Connie1]

Hi Shari!
Try resting/stretching every 4 to 8 beats during the exercise, and work your way up to longer hold gradually. Even if you aren't feeling it during the planks.

You might also try using a mirror to make sure your form is perfect. I'm sure Cathe and others have more answers for you.

I have been exercising in earnest for over a year now but I still can't hold the planks as long as Cathe does. I have improved quite a bit, though, and that's what's important.
-Connie

 

[wutherhi]

Thanks Connie!

Your way has to be better than my "brute force" method. I, too, have been exercising seriously with weights for about a year, and two years ago I started cycling 10-20 miles a day. Until then, I was a couch potato. (I'm 41!) I've lost 84 pounds so far, and I'm really learning a lot. I feel soooo much better these days (with the exception of those darned planks, which I'm determined to master.

Thanks again.

Shari

 

[Cathe Friedrich]

Hi Shari! Connie is right, you have to do a little at a time and work your way up to it. Also, at least once if not a couple of times a day, work on postural exercises as well as stretching your back to help strengthen and condition your low back. The superman exercise is great for your lower back and to strecth, simply flip over and wrap your arms over or under your knees and slowly bring your knees into your chest feeling the spine elongate. Good Luck!