Back pain during core exercises - why it happens & how to fix it

BACK PAIN DURING AB WORKOUTS?
Ever wonder why you back hurts when doing leg raises or crunches? It has to do with a hip flexor called the psoas major. This muscle attaches from the front of the spine to the front of the inner hip and is responsible for flexing the hip (raising the knee up towards your chest). However, a secondary function of this muscle is to stabilize the spine. The muscle might not necessarily be 'tight', but rather you may be biasing your movements in favor of using this muscle. This happens if you have a tough time dissociating (or separating) movement between the core and hip flexors.
So do you stretch it out or strengthen it? You don't need to do either. In fact, the problem can be resolved if you simply learn to dissociate hip flexor recruitment from core engagement. In this regard, we need to do a motor control exercise. My favorite exercise to do this in is the Mountain Climber Hold exercise. This exercise is great as you challenge the core the entire time while you alternate which hip flexor is assisting in stabilizing the hips (the straight leg is the assisting hip flexor). By doing so, you can practice contracting the core while 'letting go' of the hip flexor (albeit one at a time).
How long does it take to improve? Some may feel improvements immediately but often results are seen in about 3-4 weeks (when neuroplastic changes have taken place). If you continue to experience issues or worsening of symptoms consult your health care provider. To visit a Rehab Hero therapist in Markham use the link in bio.
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** The information in this video is not intended nor implied to be a substituted for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

[@Slyyvie]

wow this immediately helped when I went back to trying some core exercises - back pain diminished greatly! how do I consciously dissociate hip flexor recruitment from core engagement? I can do the exercise you recommended but I can't tell why it's working! any other exercises to recommend?

[@RehabHero]

Glad that it worked for you! The position itself is what helps with the dissociation. Other exercises include the dead bug or bird dog exercises.

[@gucci8487]

I have loose hip flexors and hurts the same

[@carterchubb3749]

Does this work for back popping too

[@RehabHero]

If you're referring to 'popped ribs' this video might be a better watch instead: ruclips.net/video/1e8le6IM5uk/видео.html

[@sujalkumar6724]

I am having back pain while doing this exercise 😢 is it good what should I do

[@RehabHero]

If you're getting back pain then it's better to do an easier exercise such as a Dead Bug exercise or Bird Dog exercise to build up your baseline strength.

[@sujalkumar6724]

@@RehabHero Thank you I tried these 2 exercises a quite pain happening but it is not that much