For individuals with low back pain, traditional crunches can aggravate discs, nerves, and unstable spines; instead, proper inner core activation by engaging the transverse abdominis and multifidus muscles while keeping the erector spinae quiet, lifting one leg a few inches, tightening the glutes, and gently raising the hips off the ground provides a safer starting point for spinal stabilization.
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Stop Doing Crunches for Back Pain (Do THIS Instead)追加:
Doing crunches to fix your lower back pain? Stop. That's not [music] where you start.
I want you to think of your abdominal muscles like rings of a tree. The inner rings, the transverse abdominis and the multifidus, stabilize the spine. Just lie on your back with your knees [music] bent. Engage your inner core. Touch your stomach if it helps, and lift one leg just a few [music] inches. Tighten your glute when you do it, and gently raise your hips off the ground. It's not about going high. Focus on firing your glute, and keep the erector spinae quiet.
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