How can you modify a plank to prevent lower back injuries?

Using a plank training mattress with elbow supporting pads to relieve pressure on the elbows and prevent injuries. Another modification is using a plank fitness cushion that ensures the shoulders and elbows are perpendicular to the ground, allowing for standard exercise gestures and preventing arm injuries. Additionally, using a togu-jumper, an unstable support surface, during plank exercises can increase muscle activity in the upper and lower rectus abdominis, external abdominal oblique, and erector spinae, which helps to improve body stability and balance. These modifications provide support and proper alignment during the plank exercise, reducing the risk of lower back injuries.

Al hacer el ejercicio la gravedad impulsa la parte de las caderas hacia abajo, lo cual provoca que dejemos un arco en la espalda. Esto crea mucho más tensión de lo normal en la parte baja de la espina dorsal y de la espalda baja, lo cual deriva en dolor en esa área.

Plank is a very good option for beginner and also someone who has disk inserted on his lower back cos it requires less movement. Plank should be done by keeping both arms tucked under your shoulder to create some tension in the trunk area. Also you want to maintain straight line but keep the bum slightly up to keep the tension in and contracting the muscle in your abdominal area. Also, remember where you look your spine follows so make to look just right in front of you not the dropping your chin.

It's highly unlikely that a simple exercise like a plank could cause 'pain' or injury. As the spine is not being loaded, the risk of injury is virtually 0%. However, if you experience discomfort in the lower back, the focus should be on proper bracing. Your trunk, or core, isn't just your 'abs'; it encompasses your entire midsection, from your spine to your front. If you feel lower back pain during a plank, it's likely you're not properly bracing or engaging your trunk. To do this correctly, take a deep breath into your belly, push the air outwards, and imagine someone trying to punch you in the stomach. This technique helps to properly brace and engage the entire core. Also, ensure your glutes are activated and engaged during a plank.

The fitness industry has convinced us that holding a plank for 1 min is in vogue and necessary. However research has shown that breaking up the 1 min plank into shorter sets can have the same benefit. For example 10 sec x 6 is equal to 1 min hold. Start your clients off slow by assessing what they can tolerate, I call this their floor. From their make small adjustments and micro challenges to makes this more difficult for them.

I will also add Cobra Stretch after a plank. It relieves the tension on the abs and spine. 15 to 30sec. Hold will do. Don't forget to breath while performing this static stretch.

Use exercises targeting the deep core muscles to warm up, such as TVA activation and activating internal obliques. Add unlocking the shoulders to teach clients the correct shoulder position during plank. Dolphin prelude is great to get the breath and thus movement to the back, softening the muscles. For warm-down active stretches like half lotus shinbound spinal twist or hip reclined series are wonderful. Always make sure your clients are breathing deeply throughout each exercise.

The best way to monitor and prevent back pain is to know your limit and exercise within it. That being said, it is very hard to prevent back pain as multiple factors can play a role that are outside of our control. For example someone can experience nonspecific low back pain due to high stress, poor sleep, not enough exercise, too much exercise, or poor nutrition. If those variables are relatively in check, progressive exercise load is the best way to prevent back pain in the gym. Focus on increasing your clients confidence in their back. If they do experience some discomfort, then ease back on the intensity or weight and perform exercises that they find to be pain free.

This largely depends on the individual. If the pain is merely discomfort, it could indicate that the person is not sufficiently strong or trained. This will improve naturally, and I wouldn't be overly concerned unless it's caused by an underlying medical condition. However, in most cases, people just need to increase their strength. A well-structured program that includes barbell and kettlebell exercises can help achieve this in the long term.

Any exercise can be challenging when not practiced frequently. As you continue doing difficult tasks, you become better at them. Consequently, the workout becomes easier and you can push yourself harder. This is how you become stronger.

I feel the side plank is the forgotten plank. I can speak for myself who has always finds it challenging when I remember to do them. In an EMG study by Baxter et al. 2021. They found that the side plank has a high activity for the glute med. This muscle tends to be weak and when clients exceed their capacity may experience back pain because of it.