{"id":22570,"date":"2021-05-14T21:57:25","date_gmt":"2021-05-14T21:57:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22570"},"modified":"2026-03-05T14:46:25","modified_gmt":"2026-03-05T14:46:25","slug":"planks-for-back-pain","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/","title":{"rendered":"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Understanding_Back_Discomfort\" >Understanding Back Discomfort<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Factors_That_May_Increase_the_Likelihood_of_Back_Discomfort\" >Factors That May Increase the Likelihood of Back Discomfort<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Smoking_1\" >Smoking (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Age_1\" >Age (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Lack_Of_Exercise_1\" >Lack Of Exercise (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Having_Excess_Weight_1\" >Having Excess Weight (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Health_Conditions_1\" >Health Conditions (1)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Improper_Lifting_Of_Goods_1\" >Improper Lifting Of Goods (1)<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Are_Planks_Good_For_Lower_Back_Discomfort\" >Are Planks Good For Lower Back Discomfort?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#How_The_Study_Was_Conducted\" >How The Study Was Conducted<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Results_Of_The_Study\" >Results Of The Study<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#How_To_Do_Planks_Correctly\" >How To Do Planks Correctly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Dos_And_Donts_Of_Planks\" >Do&#8217;s And Don&#8217;ts Of Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Which_Muscles_Are_Worked_By_Planks\" >Which Muscles Are Worked By Planks?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Planks are among the most common types of exercise. They\u2019re popular because they can offer a wide range of benefits and are relatively simple to do for many people. Like any other <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">exercise<\/a>, to enjoy the benefits and lower the risk of strain, it\u2019s important to do planks with proper form. In this read, we\u2019ll 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.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_Back_Discomfort\"><\/span><b>Understanding Back Discomfort<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2014especially during certain movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p data-start=\"688\" data-end=\"745\">Some common ways people describe back discomfort include:<\/p>\n<ul>\n<li>Local discomfort in one area<\/li>\n<li>Sensations that may spread or travel to nearby areas<\/li>\n<li>Sensitivity or tenderness in the affected area<\/li>\n<li>Muscle tightness that may feel worse with movement<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Back discomfort can be linked to many factors, including (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li data-start=\"1005\" data-end=\"1049\">Everyday wear-and-tear and movement habits<\/li>\n<li data-start=\"1052\" data-end=\"1080\">Muscle tightness or strain<\/li>\n<li data-start=\"1083\" data-end=\"1114\">Posture and prolonged sitting<\/li>\n<li data-start=\"1117\" data-end=\"1167\">High training load or sudden changes in activity<\/li>\n<li data-start=\"1170\" data-end=\"1230\">Individual differences in mobility, strength, and recovery<\/li>\n<\/ul>\n<p><strong>The BetterMe app can help you stay consistent with your wellness goals\u2014including movement and nutrition. Intrigued? Start today and<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\">\u00a0take a step toward feeling better in your day-to-day<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\"><img decoding=\"async\" class=\"aligncenter wp-image-33346 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842-1024x576.png\" alt=\"planks for back pain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_That_May_Increase_the_Likelihood_of_Back_Discomfort\"><\/span>Factors That May Increase the Likelihood of Back Discomfort<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"356\" data-end=\"469\">There are also factors that may be associated with a higher likelihood of back discomfort. These factors include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Smoking_1\"><\/span><b>Smoking (<\/b><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/symptoms-causes\/syc-20369906#:~:text=Back%20pain%20can%20range%20from,%2C%20lifting%2C%20standing%20or%20walking.\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p data-start=\"471\" data-end=\"682\">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.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Age_1\"><\/span><b>Age (<\/b><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/symptoms-causes\/syc-20369906#:~:text=Back%20pain%20can%20range%20from,%2C%20lifting%2C%20standing%20or%20walking.\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As people get older, they may be more likely to experience back discomfort. That said, back comfort can vary widely, and movement habits, <a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\">muscle<\/a> strength, and daily routines can play a role at any age.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Lack_Of_Exercise_1\"><\/span><b>Lack Of Exercise (<\/b><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/symptoms-causes\/syc-20369906#:~:text=Back%20pain%20can%20range%20from,%2C%20lifting%2C%20standing%20or%20walking.\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p data-start=\"894\" data-end=\"1128\">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.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Having_Excess_Weight_1\"><\/span><b>Having Excess Weight (<\/b><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/symptoms-causes\/syc-20369906#:~:text=Back%20pain%20can%20range%20from,%2C%20lifting%2C%20standing%20or%20walking.\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p data-start=\"1130\" data-end=\"1323\">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.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Health_Conditions_1\"><\/span><b>Health Conditions (<\/b><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/symptoms-causes\/syc-20369906#:~:text=Back%20pain%20can%20range%20from,%2C%20lifting%2C%20standing%20or%20walking.\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p data-start=\"216\" data-end=\"445\">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.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Improper_Lifting_Of_Goods_1\"><\/span><b>Improper Lifting Of Goods (<\/b><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/symptoms-causes\/syc-20369906#:~:text=Back%20pain%20can%20range%20from,%2C%20lifting%2C%20standing%20or%20walking.\"><b>1<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p data-start=\"447\" data-end=\"733\">This can happen during everyday tasks like moving a couch or during workouts when lifting heavier weights. Lifting with poor form\u2014especially relying on your back instead of using your legs and core\u2014may increase the likelihood of back discomfort or strain.<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">Side Plank Hip Lifts To Activate Your Obliques And Boost Your Core Strength<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\"><img decoding=\"async\" class=\"aligncenter wp-image-32001 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1024x576.jpg\" alt=\"planks for back pain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Planks_Good_For_Lower_Back_Discomfort\"><\/span><b>Are Planks Good For Lower Back Discomfort?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A more accurate answer is: they can be helpful for some people, especially when done with good form and within your comfort level. <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">Planks<\/a> 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\u00a0these particular types of workouts may help reduce back discomfort for some people (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\">2<\/a>). A study aimed to determine if the combined efforts of professional guidance\u00a0and core stability exercises would help support people experiencing lower back discomfort.<\/p>\n<p>The core stabilization exercises were used in the study to help with strengthening the <a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\">spinal muscles<\/a>. 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 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\">2<\/a>). 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.<\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"How_The_Study_Was_Conducted\"><\/span><b>How The Study Was Conducted<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"292\" data-end=\"815\">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.<\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>A leaner, more toned look doesn\u2019t have to feel out of reach. Check out the BetterMe app for workouts, meal plans, and guidance designed to<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\">\u00a0help you stay consistent with your goals<\/a>!<\/strong><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" alt=\"planks for back pain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Results_Of_The_Study\"><\/span><b>Results Of The Study<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"247\" data-end=\"362\">The results showed improvement in the mean discomfort intensity and the ODI score in the two groups.<\/p>\n<p><span style=\"font-weight: 400;\">In group A where participants used specific lumbar mobilization techniques together with core stabilization exercises, the results were as follows (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Their mean discomfort intensity was 6\/10 before the study and 2\/10 after the study.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Their ODI score was 36 before the study and 16 after the study.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In group B where participants had specific lumbar mobilization techniques only, the results were as follows (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Their mean discomfort intensity was 7\/10 before the study and 5\/10 after the study.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Their ODI score was 38 before the study and 26 after the study.\u00a0<\/span><\/li>\n<\/ul>\n<p data-start=\"967\" data-end=\"1229\">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.<\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\"><img decoding=\"async\" class=\"aligncenter wp-image-30946 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4197-1024x576.png\" alt=\"planks for back pain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4197.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4197-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4197.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4197-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4197.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Planks_Correctly\"><\/span><b>How To Do Planks Correctly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Since <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\">planks<\/a> 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 (<a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/straight-talk-on-planking-2019111318304\">4<\/a>):<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22570-1\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8a5961232dcbdfae6bea40e5549729c1\/source.mp4?_=1\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8a5961232dcbdfae6bea40e5549729c1\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8a5961232dcbdfae6bea40e5549729c1\/source.mp4<\/a><\/video><\/div>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\">28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dos_And_Donts_Of_Planks\"><\/span><b>Do&#8217;s And Don&#8217;ts Of Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To <a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\">make a plan more effective<\/a> and less likely to cause strain, here is a list of things to do\u2014and things to steer away from.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">While doing a plank, aim to stay firm (<a href=\"https:\/\/www.nbcnews.com\/better\/health\/perfect-your-plank-move-banish-back-pain-ncna744636\">3<\/a>). 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.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should not sag or pike your hips and butt region while doing planks (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/perfect-your-plank-move-banish-back-pain-ncna744636\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Letting your hips sag or rise too much can make it harder to engage the muscles you\u2019re aiming to work, and it may increase the chance of strain or discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another thing to do is to make sure you relax your shoulders while doing the planks (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/perfect-your-plank-move-banish-back-pain-ncna744636\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The final thing that you should make sure to do is to keep your hands and forearms aligned with your shoulders (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/perfect-your-plank-move-banish-back-pain-ncna744636\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can also keep your hands relaxed while holding the position.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Muscles_Are_Worked_By_Planks\"><\/span><b>Which Muscles Are Worked By Planks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">plank engages many muscles<\/a> in your body. Here are the main muscles it works (<\/span><a href=\"https:\/\/www.prevention.com\/fitness\/fitness-tips\/a28747774\/muscles-planking-exercise\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li data-start=\"388\" data-end=\"536\"><strong data-start=\"388\" data-end=\"417\">Rectus abdominis muscles.<\/strong> These are the muscles located in the front region of your abdomen. People mostly refer to them as abs or a six-pack.<\/li>\n<li data-start=\"539\" data-end=\"783\"><strong data-start=\"539\" data-end=\"572\">Transverse abdominis muscles.<\/strong> These muscles are sometimes described as \u201ccorseting\u201d 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.<\/li>\n<li data-start=\"786\" data-end=\"883\"><strong data-start=\"786\" data-end=\"821\">Trapezius and rhomboid muscles.<\/strong> These muscles are located in the upper region of your back.<\/li>\n<li data-start=\"886\" data-end=\"962\"><strong data-start=\"886\" data-end=\"900\">Pectorals.<\/strong> Often referred to as the pecs. These are the chest muscles.<\/li>\n<li data-start=\"965\" data-end=\"1066\"><strong data-start=\"965\" data-end=\"995\">Serratus anterior muscles.<\/strong> These muscles are around your shoulders and the sides of your chest.<\/li>\n<\/ul>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Back_Pain\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe | Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/symptoms-causes\/syc-20369906#:~:text=Back%20pain%20can%20range%20from,%2C%20lifting%2C%20standing%20or%20walking.\"><span style=\"font-weight: 400;\">Back pain<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">Comparison between Specific Lumber Mobilization and Core-Stability Exercises with Core-Stability Exercises Alone in Mechanical low back pain<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nbcnews.com\/better\/health\/perfect-your-plank-move-banish-back-pain-ncna744636\"><span style=\"font-weight: 400;\">Perfect your plank: The move to banish back pain<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nbcnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">Straight talk on planking<\/span><\/a><span style=\"font-weight: 400;\"> (2019, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.prevention.com\/fitness\/fitness-tips\/a28747774\/muscles-planking-exercise\/\">What Muscles Do Planks Work? How to Do a Proper Plank, According to a Personal Trainer <\/a>(2019, prevention.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Planks are among the most common types of exercise. They\u2019re 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\u2019s important to do planks with proper form. In this read, we\u2019ll [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":22573,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142,144],"tags":[],"coauthors":[106],"class_list":["post-22570","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you been wondering whether you should do \u2605 PLANKS FOR BACK PAIN? \u27a4 If so, then you are in the right place. This read will answer your question. Check it out!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion\" \/>\n<meta property=\"og:description\" content=\"Have you been wondering whether you should do \u2605 PLANKS FOR BACK PAIN? \u27a4 If so, then you are in the right place. This read will answer your question. Check it out!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-05T14:46:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_594734321.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"B. William\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"B. William\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\"},\"author\":{\"name\":\"B. William\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1616fff76bda1133c55c824a8dca85e4\"},\"headline\":\"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion\",\"dateModified\":\"2026-03-05T14:46:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\"},\"wordCount\":1703,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_594734321.jpg\",\"articleSection\":[\"Back Workouts\",\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Planks are among the most common types of exercise. They\u2019re popular because they can offer a wide range of benefits and are relatively simple to do for many people. Like any other <a href=\\\"https:\/\/betterme.world\/articles\/spiderman-plank\/\\\">exercise<\/a>, to enjoy the benefits and lower the risk of strain, it\u2019s important to do planks with proper form. In this read, we\u2019ll 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.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Understanding Back Discomfort<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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\u2014especially during certain movements (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<p data-start=\\\"688\\\" data-end=\\\"745\\\">Some common ways people describe back discomfort include:<\/p>\\r\\n\\r\\n<ul>\\r\\n \\t<li>Local discomfort in one area<\/li>\\r\\n \\t<li>Sensations that may spread or travel to nearby areas<\/li>\\r\\n \\t<li>Sensitivity or tenderness in the affected area<\/li>\\r\\n \\t<li>Muscle tightness that may feel worse with movement<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Back discomfort can be linked to many factors, including (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li data-start=\\\"1005\\\" data-end=\\\"1049\\\">Everyday wear-and-tear and movement habits<\/li>\\r\\n \\t<li data-start=\\\"1052\\\" data-end=\\\"1080\\\">Muscle tightness or strain<\/li>\\r\\n \\t<li data-start=\\\"1083\\\" data-end=\\\"1114\\\">Posture and prolonged sittin ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\",\"url\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\",\"name\":\"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_594734321.jpg\",\"dateModified\":\"2026-03-05T14:46:25+00:00\",\"description\":\"Have you been wondering whether you should do \u2605 PLANKS FOR BACK PAIN? \u27a4 If so, then you are in the right place. 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Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.\",\"sameAs\":[\"https:\/\/www.instagram.com\/_muli.will\/\",\"https:\/\/linkedin.com\/in\/ben-william-baab25200\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/benwilliam\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion - BetterMe","description":"Have you been wondering whether you should do \u2605 PLANKS FOR BACK PAIN? \u27a4 If so, then you are in the right place. This read will answer your question. Check it out!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/","og_locale":"en_US","og_type":"article","og_title":"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion","og_description":"Have you been wondering whether you should do \u2605 PLANKS FOR BACK PAIN? \u27a4 If so, then you are in the right place. This read will answer your question. Check it out!","og_url":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-03-05T14:46:25+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_594734321.jpg","type":"image\/jpeg"}],"author":"B. William","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"B. William","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/"},"author":{"name":"B. William","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1616fff76bda1133c55c824a8dca85e4"},"headline":"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion","dateModified":"2026-03-05T14:46:25+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/"},"wordCount":1703,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_594734321.jpg","articleSection":["Back Workouts","Core Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Planks are among the most common types of exercise. They\u2019re popular because they can offer a wide range of benefits and are relatively simple to do for many people. Like any other <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">exercise<\/a>, to enjoy the benefits and lower the risk of strain, it\u2019s important to do planks with proper form. In this read, we\u2019ll 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.\r\n<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Understanding Back Discomfort<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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\u2014especially during certain movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<p data-start=\"688\" data-end=\"745\">Some common ways people describe back discomfort include:<\/p>\r\n\r\n<ul>\r\n \t<li>Local discomfort in one area<\/li>\r\n \t<li>Sensations that may spread or travel to nearby areas<\/li>\r\n \t<li>Sensitivity or tenderness in the affected area<\/li>\r\n \t<li>Muscle tightness that may feel worse with movement<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Back discomfort can be linked to many factors, including (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955563\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li data-start=\"1005\" data-end=\"1049\">Everyday wear-and-tear and movement habits<\/li>\r\n \t<li data-start=\"1052\" data-end=\"1080\">Muscle tightness or strain<\/li>\r\n \t<li data-start=\"1083\" data-end=\"1114\">Posture and prolonged sittin ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/","url":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/","name":"Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/planks-for-back-pain\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_594734321.jpg","dateModified":"2026-03-05T14:46:25+00:00","description":"Have you been wondering whether you should do \u2605 PLANKS FOR BACK PAIN? \u27a4 If so, then you are in the right place. This read will answer your question. 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