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Low back pain with ab wheel

Posted on 9/29/20 at 9:00 am
Posted by LSUTigersVCURams
Member since Jul 2014
21940 posts
Posted on 9/29/20 at 9:00 am
I get pretty bad low back pain with the ab roller. Anybody have this problem? I’m sure it’s something wrong I’m doing with my form but I can’t figure out what it is and I don’t see much info online.
Posted by The Implication
south philly
Member since Sep 2019
524 posts
Posted on 9/29/20 at 9:37 am to
Wrong form. You want to focus on your core and squeeze your glutes. Keep your back in neutral alignment and don't extend past the point of where your back comes out of alignment.
Posted by AyyyBaw
Member since Jan 2020
1059 posts
Posted on 9/29/20 at 10:07 am to
I started shortening my range on motion (not extending as far) so that I can stay in a hollow position. I think a lot of people overextend at the end range and their low back goes into extension. Not saying this is the cause, but maybe give it shot. Try shortening the range, but keeping your low back in slight flexion with your abs turned on throughout the whole movement. You can think about pulling your ribcage down a little, like your bracing to get punched in the gut - maintain that position throughout.
Posted by Mizooag94
Hillbillyville, MO
Member since Sep 2018
1636 posts
Posted on 9/29/20 at 10:39 am to
Posted by Yeti_Chaser
Member since Nov 2017
7473 posts
Posted on 9/29/20 at 11:21 am to
tuck your tailbone
Posted by GeorgeTheGreek
Sparta, Greece
Member since Mar 2008
66445 posts
Posted on 9/29/20 at 11:34 am to
quote:

tuck your tailbone


That’s the cue. It should almost feel as if you’re hunching your back before you start ... which is odd in weight training.
Posted by 504Voodoo
New Orleans
Member since Aug 2012
13533 posts
Posted on 9/30/20 at 2:30 pm to
quote:

started shortening my range on motion (not extending as far) so that I can stay in a hollow position. I think a lot of people overextend at the end range and their low back goes into extension.


This is the answer. It is more than likely your Lumbar region is going into excessive extension. So shortening your range of motion would help. A good exercise to master would be Hollow Body's. If you can maintain that hollow position or pelvic tuck, you will be able to be more efficient with any core excercises that call for elongating your frame.

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