Some people have a bigger natural curve than others, making “gluing your lower back to the mat” incredibly difficult. “We all have that little curve of our spine in the lumbar spine ,” Stokes says. Tucking the tailbone and keeping your back flat are crucial here.įor some people, basic anatomy makes that tucking position much harder. These exercises are usually ones where you're lying flat on your back and tasked with moving your legs while keeping your lower back down. When it pops off the floor, you put your back in a vulnerable, hyperextended position.Įxercises that cause hyperextension of the spineĮxamples: Low leg lifts, leg tosses, GHD sit-ups “The lower back needs to be anchored on the ground for the majority of abs work,” Stokes says. Another helpful cue? Keep your lower back grounded. “If you can nail the tucking of the tailbone, drawing your navel toward your spine, it's going to really help alleviate low-back pain,” she says. Stokes says the most common form mistake she sees during abs exercises is failure to tuck the tailbone, which results in the back being hyperextended. “Once you start moving into a position that's not correct, you're going to start irritating the spine,” Dan Giordano, D.P.T., C.S.C.S., cofounder of Bespoke Treatments Physical Therapy, tells SELF. Pain can also be a sign that your form is off.įor many abs exercises, a small misstep in form can ask too much of your lower back. He adds that for some people, the back may tighten up enough to potentially cause a back spasm. “When the lower back is overactive during the core exercise, it can cause the back muscles to tense up, which can cause pain,” trainer PJ Stahl, M.A., C.S.C.S., co-owner and head coach at Lock Box Fitness & Performance Center in Los Angeles, tells SELF. Alternatively, if you have a weakness anywhere else in your core, your lower back may overcompensate in some abs exercises and end up taking on more than it can handle. If your lower back specifically isn't strong enough, the core work you're doing may just be asking too much of it, causing your muscles to strain. Why does ovarian cancer cause bloating?.Lower-back pain during any core exercise is typically a sign that your core is too weak to do the exercise. Managing menopause: Tips to help with weight gain, sex, hair loss, and more. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: A randomized controlled trial. Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C. Menopause might not be the culprit for weight gain as women age. Losing weight after menopause with minimal aerobic training and Mediterranean diet. Optimal diet strategies for weight loss and weight loss maintenance. Obesity: lifestyle modification and behavior interventions. Lifestyle interventions targeting body weight changes during the menopause transition: A systematic review. Hypothalamic oestrogen receptor alpha establishes a sexually dimorphic regulatory node of energy expenditure. Obesity in menopause - our negligence or an unfortunate inevitability?. Kozakowski J, Gietka-Czernel M, Leszczyńska D, Majos A. Weight gain in women at midlife: A concise review of the pathophysiology and strategies for management. Kapoor E, Collazo-Clavell ML, Faubion SS.
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