Why does my back hurt during planks?

Have you ever found yourself doing planks and feeling an immense pain in your back? You might think that this is the price to pay for a fit body. But, what if we told you it doesn’t have to be that way? In this article, we will explore the reasons why your back hurts during planks and provide solutions for alleviating or avoiding the pain altogether.

What Are Planks and Why Do We Do Them?

Before getting into why our backs hurt during planks, let’s first understand what they are. A plank is a simple yet effective bodyweight exercise aimed at strengthening the core muscles of our bodies. It requires us to hold a position similar to that of push-ups while keeping our arms straight under our shoulders for added stability.

The goal of doing planks is not just about having strong abs; it also helps improve posture, alleviate lower back pain, increase flexibility and balance throughout the entire body.

The Potential Reasons Your Back Hurts During Planks

Now here comes the big question: If doing planks can help reduce lower back pain, then why do some people experience discomfort in their backs when performing them? There may be several reasons:

Weak Core Muscles

If you’re attempting a plank with weak core muscles or previously injured ones, chances are higher that there will be compensations placed on other muscles such as those surrounding

Poor Posture

Improper posture while performing a plank can result in significant stress felt by various spinal segments.

Misaligned Spine

Possible misalignments along various regions of spine are likely set up over time due to movement patterns not aligned correctly.

Hip Flexor Strain

Many individuals tense their hip flexors tightly instead of resting on glutes resulting from weak these areas.

These are just a few possible reasons why someone might experience back soreness during planks. Nonetheless, it’s crucial to recognize the other possible causes of the pain and treat them accordingly if your hurting during any exercise.

How To Avoid Back Pain During Planks

Many techniques can help us avoid back pain while performing planks. Here are a few:


It’s important to loosen up tight muscles before starting any exercise routine. Dynamic stretching is an ideal way to prepare for plank pose.

Proper Form

Focus on maintaining proper form for added safety such as having elbows or wrist joints under shoulders in case available, keeping head straight, or engaging belly button area. Always be mindful especially when new into exercises.

Switch Things Up

Plank variations that alter between resting upon our heels or forearms could take off pressure from back region.

By following these simple steps, we can ensure a reduced chance of experiencing discomfort in our backs, allowing us more flexibility and opportunities through fitness activities with limited setbacks along this difficult journey ahead!

Strengthening Your Core Muscles

Possibly you may need ongoing strength training opposed simply reading articles like these- one option includes seeking professional guidance from trainers who specialize either in personal rehabilitation goals, provide education regarding corrective gym routines perfect for each individual

This lack of root cause treatment appears frequently throughout many circumstances across workout programs as well! The most critical aspect should be identifying potential weaknesses and using those observations towards preventative actions going forward rather than only reverse modals post discomfort via routine/plans alone.

Frequently Asked Questions (FAQs)

Q1: Is it safe to rest my knees?

While at certain stages beginners prefer utilizing their body weight’s point-of-contact (knees) versus feet simultaneously we must summarize effective/widespread curatives safely enabled by professionals over popularized advice on social media avoiding knee locks where unnecessary force will occur resulting dysfunction ie low loading/time-under tension present concurrently made by Trainers.

Q2: Is it important to start with an easy level plank?

Absolutely, doing the most uncomplicated version of the plank is essential for those new/ starting at reduced levels and gradually increasing as time progresses. The success rate climbs albeit a humble beginning when using proper form!


There are several reasons why your back might hurt during planks, including weak core muscles, poor posture and misaligned spine.Avoiding back pain during planks can be accomplished by warming up properly, maintaining correct form, positioning legs in various ways, and building strong core muscles. Remember that strengthening our bodies needs adequate attention/persistence through consistent routine(even incorporating multiple modalities),especially almost all aspects of our lives dependent on its functionality!

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