Planks are among the most common types of exercise. They’re popular because they can offer a wide range of benefits and are relatively simple to do for many people. Like any other exercise, to enjoy the benefits and lower the risk of strain, it’s important to do planks with proper form. In this read, we’ll look at planks for back discomfort, how to do planks properly to help minimise discomfort, other potential benefits of doing planks, and more related to planks.
Understanding Back Discomfort
How often do you hear people complain about back discomfort in everyday life? Back discomfort is common and can affect daily routines and productivity. People may describe it as soreness, stiffness, or a sharp sensation that can feel uncomfortable—especially during certain movements (2).
Some common ways people describe back discomfort include:
- Local discomfort in one area
- Sensations that may spread or travel to nearby areas
- Sensitivity or tenderness in the affected area
- Muscle tightness that may feel worse with movement
Back discomfort can be linked to many factors, including (2):
- Everyday wear-and-tear and movement habits
- Muscle tightness or strain
- Posture and prolonged sitting
- High training load or sudden changes in activity
- Individual differences in mobility, strength, and recovery
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Factors That May Increase the Likelihood of Back Discomfort
There are also factors that may be associated with a higher likelihood of back discomfort. These factors include:
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Smoking (1)
People who smoke report back discomfort more often. One possible reason is that smoking can trigger coughing and affect overall circulation, which may influence how the body feels and recovers.
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Age (1)
As people get older, they may be more likely to experience back discomfort. That said, back comfort can vary widely, and movement habits, muscle strength, and daily routines can play a role at any age.
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Lack Of Exercise (1)
Lower activity levels are often linked to reduced strength and endurance over time. When supporting muscles are less conditioned, some people may notice more stiffness or discomfort during everyday movement.
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Having Excess Weight (1)
Having excess weight may be associated with back discomfort for some people, as it can increase the overall load on the body during movement and daily activities.
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Health Conditions (1)
Some underlying health conditions may be associated with back discomfort. If back discomfort is persistent, severe, or unusual for you, it can be a good idea to check in with a healthcare professional.
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Improper Lifting Of Goods (1)
This can happen during everyday tasks like moving a couch or during workouts when lifting heavier weights. Lifting with poor form—especially relying on your back instead of using your legs and core—may increase the likelihood of back discomfort or strain.
Read More: Side Plank Hip Lifts To Activate Your Obliques And Boost Your Core Strength
Are Planks Good For Lower Back Discomfort?
A more accurate answer is: they can be helpful for some people, especially when done with good form and within your comfort level. Planks can be helpful for some people who experience lower back discomfort and general back discomfort. Planks belong to a category of exercises that are referred to as core stabilization exercises and some research suggests that these particular types of workouts may help reduce back discomfort for some people (2). A study aimed to determine if the combined efforts of professional guidance and core stability exercises would help support people experiencing lower back discomfort.
The core stabilization exercises were used in the study to help with strengthening the spinal muscles. If the spinal muscles are strong, it may help support posture and movement control, which may help reduce back discomfort for some people. The core stabilization workouts that were used in the study were divided into two categories: static activity exercises and dynamic floor core stability exercises (2). The static workouts used were planks, side planks, bridges and supermans. The dynamic floor exercises used were side lying abductions, oblique crunches, straight leg raises and lying wind screens.
How The Study Was Conducted
The study had 40 participants who were experiencing back discomfort. The individuals were divided into two groups. The participants in group A were to practice a combination of specific lumbar mobilization techniques and core stabilization exercises. The participants in group B were to do the specific lumbar mobilization techniques only. The reason the study used specific lumbar mobilization techniques is that this is an approach commonly used by rehab professionals for people experiencing back discomfort.
The study was to take a period of 6 weeks and the participants were to undergo 45-minute sessions four days a week. The Oswestry Disability Index (ODI) and the Visual Analog Scale (VAS) were the assessment tools used for all the participants before and after 6 weeks of the study (2).
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Results Of The Study
The results showed improvement in the mean discomfort intensity and the ODI score in the two groups.
In group A where participants used specific lumbar mobilization techniques together with core stabilization exercises, the results were as follows (2):
- Their mean discomfort intensity was 6/10 before the study and 2/10 after the study.
- Their ODI score was 36 before the study and 16 after the study.
In group B where participants had specific lumbar mobilization techniques only, the results were as follows (2):
- Their mean discomfort intensity was 7/10 before the study and 5/10 after the study.
- Their ODI score was 38 before the study and 26 after the study.
From these results, it suggests that specific lumbar mobilization techniques together with core stabilization workouts like planks and side planks may be more helpful for some people experiencing back discomfort than lumbar mobilization techniques alone.
How To Do Planks Correctly
Since planks may be helpful for some people who experience back discomfort, it is important to know how to do them correctly. If you use the wrong form, you may feel strain or discomfort while thinking you are benefiting your back and your body as a whole. With that said, this is how to do planks correctly (4):
- You start by lying down with your face facing the ground and your back facing the sky with your forearms on the ground. Your legs should be extended straight and your feet together.
- Then push into your forearms as you raise your body so it forms a straight line from your head and neck to your feet. Make sure not to let your hips rise or sag while doing this.
- Keep looking down and hold this position as you engage your abdominal muscles. Try to maintain the position for up to 30 seconds and then lower your body and rest. This completes one set. Try to do 2 to 3 sets.
Read More: 28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle
Do’s And Don’ts Of Planks
To make a plan more effective and less likely to cause strain, here is a list of things to do—and things to steer away from.
- While doing a plank, aim to stay firm (3). The idea behind the plank is to keep your body in a position similar to a plank of wood. This means you should be stable and create a straight line with your body from your head to your heels.
- You should not sag or pike your hips and butt region while doing planks (3). Letting your hips sag or rise too much can make it harder to engage the muscles you’re aiming to work, and it may increase the chance of strain or discomfort.
- Another thing to do is to make sure you relax your shoulders while doing the planks (3). People are usually too tense in the shoulder and upper regions of the body while doing a plank and this should not be the case.
- The final thing that you should make sure to do is to keep your hands and forearms aligned with your shoulders (3). You can also keep your hands relaxed while holding the position.
Which Muscles Are Worked By Planks?
The plank engages many muscles in your body. Here are the main muscles it works (5):
- Rectus abdominis muscles. These are the muscles located in the front region of your abdomen. People mostly refer to them as abs or a six-pack.
- Transverse abdominis muscles. These muscles are sometimes described as “corseting” muscles because they help create a cinched feeling through the midsection and act as core stabilizers that help support your trunk and lower back area.
- Trapezius and rhomboid muscles. These muscles are located in the upper region of your back.
- Pectorals. Often referred to as the pecs. These are the chest muscles.
- Serratus anterior muscles. These muscles are around your shoulders and the sides of your chest.
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DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Back pain (2020, mayoclinic.org)
- Comparison between Specific Lumber Mobilization and Core-Stability Exercises with Core-Stability Exercises Alone in Mechanical low back pain (2014, ncbi.nlm.nih.gov)
- Perfect your plank: The move to banish back pain (2018, nbcnews.com)
- Straight talk on planking (2019, health.harvard.edu)
- What Muscles Do Planks Work? How to Do a Proper Plank, According to a Personal Trainer (2019, prevention.com)
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