Doing lower back and core strengthening exercises can help improve your posture, reduce the risk of injury, and increase your overall fitness level. However, it’s important to be mindful of the mistakes you may be making that can actually do more harm than good. In this article, we’ll take a closer look at 10 common mistakes people make when doing exercises to strengthen their lower back and core, and provide tips on how to avoid them. By following these tips, you can ensure you’re getting the most out of your workout while minimizing the risk of injury.
10 Lower Back and Core Strengthening Exercises Mistakes Explained by Fitness Trainers
- Poor form: When doing a plank, sagging your hips or rounding your back can put undue stress on your lower back, so it’s important to maintain a straight line from your head to your heels. And physical therapists Bob Schrupp and Brad Heineck show in their video how a popular exercise “good mornings” may wreck your back with poor form:
2. Neglecting warm-up: Before doing lower back and core strengthening exercises like deadlifts or crunches, it’s important to do a warm-up that specifically targets your core and lower back muscles, such as bridges or bird dogs. Speaking of deadlifts, Dr. Stuart McGill explains in the video below the 5 reasons injuries are common when doing deadlifts for your lower back and core strengthening exercises and what to do to avoid these mistakes:
3. Overtraining: Doing too many repetitions of a certain exercise, such as sit-ups or back extensions, can lead to muscle fatigue and even strain. It’s important to give your muscles time to rest and recover between workouts.
4. Not breathing properly: When doing leg raises or crunches, it’s important to exhale as you lift your legs or shoulders to help engage your core and prevent injury. The Youtube video below explains how improper breathing can actually lead to back pain and what to do instead:
5. Ignoring your core’s full range of motion: Doing lower back and core strengthening exercises like Russian twists can be great for strengthening your obliques, but if you only twist to one side, you can create imbalances in your muscles. Speaking of Russian twists, Dakota Durant explains in the video below the 3 common mistakes when doing this popular lower back and core strengthening exercise:
6. Not engaging your core: When doing exercises like squats or lunges, it’s important to engage your core to help stabilize your spine and protect your lower back.
7. Using too much weight: With lower back and core strengthening exercises like deadlifts or weighted planks, using too much weight can cause your form to break down and put unnecessary strain on your lower back.
8. Focusing on quantity over quality: Doing too many repetitions of lower back and core strengthening exercises with poor form can lead to muscle strain and injury. It’s important to focus on doing each repetition with proper form and control.
9. Neglecting other muscle groups: While exercises like planks and sit-ups can be great for your core and lower back, it’s important to incorporate exercises that work other muscle groups as well, such as lunges or push-ups.
10. Lack of variation: Doing the same lower back and core strengthening exercises over and over can lead to boredom and plateau in your progress. It’s important to mix things up and try new exercises that challenge your muscles in different ways.
Lastly, check out one more video below from Kah Fitness about core workout mistakes with cable crunches, Russian twist and reverse crunch.
Strengthening your lower back and core muscles is important for maintaining good posture, reducing the risk of injury, and improving your overall fitness level. In order to get the most out of your workout while minimizing the risk of injury, being mindful of common mistakes and following proper form and technique is a “must”. Some of these mistakes include using improper form, not engaging the right muscles, overtraining, and not taking enough rest. And remember, it’s always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have a history of back pain or injury. And after your workout, a short 3-minute Whole Body Cryotherapy session will help solidify your fitness results by giving that extra boost to your immune system while also relaxing you after the doze of extreme cold. You will sleep better at night and feel more energized for your next workout.