Plank is an exercise that many people love to choose because it brings good benefits to health and body shape. However, some people do not know how to perform the movements correctly, leading to symptoms such as back pain, and knee pain... Through the following article, we will introduce to you the correct ways to do plank, without causing back pain to the practitioner.
Causes of back pain when doing plank
Not warming up before exercising
No matter what sport you do, warming up is extremely important and necessary. If you do not warm up before planking, your body is prone to abdominal muscle tension, and poor blood circulation and the practitioner is prone to pain. Plank exercises usually take place in a short time, but warming up is still really necessary to limit cramps, injuries, and back pain.
Performing the plank movement in the wrong position
Plank practitioners need to have smooth coordination between the back, arms, thighs, and buttocks. The posture should be precise to avoid hurting any part of the body. When practicing, do not lower the buttocks too low or raise them too high. Some people will feel that raising the buttocks high will bring comfort when they first practice, but this will cause the body weight to be concentrated on the back and cause pain.
On the contrary, lowering the buttocks too low when practicing plank will also cause your body to experience uncomfortable pain. At this time, the abdomen is very close to the floor and if you do not know how to tighten the abdominal muscles, it will cause pressure on the spine, making the joints and back susceptible to pain. This movement will cause back pain to last longer, affecting health.
Tilting the neck too high, hands not straight with the shoulders
While practicing plank, the neck needs to be kept in a moderate tilt position for the most accurate plank movement, helping to effectively reduce excess fat. If you tilt your neck too high, it will put pressure on your spine and back, easily causing pain. In addition, the hands are not straight with the shoulders, which is also a common basic mistake for those who are new to plank. It will make the practitioner lose strength and the body weight will be put on the back.
Bending the face causes the wrong plank posture
Many people often bend their faces quite a lot in plank because they feel quite comfortable, but this will put pressure on the back, causing pain due to affecting the basic straight line needed in Plank practice. In addition, the position of the arms is not straight, placed too far away, causing the back to bear the entire gravity. In particular, do not forget to stretch after each practice! It is very necessary because many people have ignored it, causing back pain and fatigue.
Secret to doing plank properly without causing back pain
Do warm-up and stretch when doing plank
If you want to limit back pain, you need to warm up before and stretch after each plank movement. This will help you avoid back pain and injury problems during your workout. Warming up is extremely necessary. After completing the exercise, you should do some stretching exercises to limit future pain and fatigue problems.
You should practice at a moderate level and perform the plank position correctly
When you try to practice the plank movements too hard, your body will be susceptible to injuries, back pain, shoulder pain, etc. You should consult and practice systematically from classes with experienced specialists to achieve the highest efficiency. When you first practice, you should only spend about 20 to 30 seconds. When you have gotten used to it for a while, the practitioner should gradually increase the intensity.
The plank position needs to be performed correctly to minimize injuries and back pain as well as soon bring benefits to health and an ideal figure. When you first start, you should practice simple movements, maintain the correct posture and balance for a short time, and then move on to movements that require more advanced levels, gradually increasing your endurance.
Develop spinal strength
In plank exercises, the spine plays an important role in bringing about the effectiveness of the plank posture. This will help strengthen the spine and prevent curvature and back pain. You should combine additional exercises such as gym, jogging, yoga... with a scientific diet, with adequate nutrition. Supplementing foods rich in protein, and fiber... helps your muscles to be strong, and reduce inflammation of the muscles and back pain and other parts of the body.
Conclusion
Hopefully, the information we shared above has helped you learn more effective ways to practice plank without causing back pain.
