back pain during abs workout??

[JulieB]

I'm 5'2 270 lbs - I find when I lie on my back to do an ab workout it feels like my bones are trying to escape thru my flesh - my fat is squished between my bones & the floor (this is before I do my first crunch). This is mostly lower back area - of course it gets worse when I lift part of my body & put all of my weight on my butt/lower back (crunches, leglifts). The discomfort/pain makes it mighty hard to concentrate on doing the exercises properly!

I'm using a yoga mat...I tried folding a blanket in 4 to add some more padding, but it didn't make much difference. Do I just need a thicker mat (or 2)? Does (or did) anyone else have this problem?

[momtomany1]

I have been doing callanetics this month, and one thing we learn is how NOT to do ab exercises with the back, but with the abs. You might do better with 'pulses' than with crunches. In the callanetics floor abs work, you pulse like in the very first part of this youtube video.

YouTube - Quick Callanetics Stomach

To begin, you grab your inner thighs and use the arms to pull the head and neck to position, you are curling your chest to your abdomen in very small pulses. Your lower back should be sunk to the floor and NOT working. Don't tighten the tummy or buttocks, just round the chest to the abdomen and work tiny pulses up and down...

you'll feel it in the tummy, I promise!

[liv]

You should put the work in your abs not your lower back. Getting the abs to work - it the hard part. What you need to do is practice drawing you belly button towards your spine before you crunch. Breath while you're crunching. What kind of crunch are you doing now? Lifting your shoulders up? Remember not to fold your hands behind your head.

[JulieB]

This is not muscle/skeletal pain - it starts as soon as I lie down on the floor - before I do anything.

[momtomany1]

Okay.. you can lie on a bed okay, but not on the floor? I think in that case, I would do my ab work on the bed, the floor may just be too hard for you right now. You can get just as much a workout as long as you are isolating the muscles.

[JulieB]

Thanks - I wondered about that - yes, my bed is fine on my back. Somehow it feels like cheating tho.

[liv]

Do not try to press it down. There is a natural arch there. What happens if you totally relax on the mat? You're not hurting in bed though?


Maybe you should start by doing some standing abs work and see how that goes.

Here are some examples. Google for more.
STANDING AB WORKOUT | Women's Health Magazine

[JulieB]

hmm not sure about totally relaxed - I'll try that & see of there is a difference (I think its as soon as I lie down (relaxed)). Standing abs workout - *brilliant* - I'm off to find one on youtube or whereever.
THANKS!

[chinadoll]

Even tightening your ab muscles off and on while sitting through out the day will help.

Then move from the bed to a double yoga mat, then to a single mat. You will get used to it and toughen up in time.