Hi, I've been doing a lot of core recently and my lower back has really been hurting. I think I hurt it doing flutter kicks and leg lifts and forgoing proper form at points. I'm just wondering what I should do to help my back and how I can keep my abs strong while I wait for it to heal. Thanks so much!
Your lower back pain is probably due to a sudden physical loading of the back (either you didn’t warm up long enough or as you said your form wasn’t perfect) resulting in muscle or soft tissues sprain or strain in your lower back.
Your core is actually made of your abs muscle and lower back muscles. They work together to hold the trunk erect.
The lower back is an antagonist muscle to the abdominals. An antagonist muscle basically makes its counterpart. For example, the triceps are the antagonist to the biceps. This means the triceps helps the biceps when performing a biceps curl. Every muscle has an antagonist working alongside it. The lower back helps the abs doing their job, and the abs helps protect the lower back. It’s impossible to do abs without working your lower back a bit too or doing lower back exercises without contracting your abs.
Lower back training needs to be taken seriously, and carefully, so that the muscle does not get overly strained. 99% of people totally neglect the lower back. So wait for your lower back to heal before doing any core exercise again. When you feel ready to work out your lower back, ease into it so you don’t over-train and possibly injure yourself again. Here is a video with a few lower back moves: http://fitnesstreats.tumblr.com/post/10765966307/this-is-a-video-i-edited-for-erica-a-trainer-at