I’ve come to realize my nasty lower back pain, which I get from the simplest of tasks like brushing my teeth, is due to a very very very weak core. I’ve literally never trained and directly/isolated at all.
I wish to go into trades but this is a problem and will result in inevitable injury unless I fix this. Basically weak core=other muscles, I.e. lumbars, to compensate and overwork. It’s like I get those nasty lower back pumps form everyday activities. I’m sick of it
How do I strengthen core? Genuinely have no clue what exercises are best or how to start. I was thinking of
>leg raises 4xF
>Russian twists 3x20
>planks
But I have no clue if those are good
LITERALLY NEVER TRAINS ABS****
ABS/CORE
These exercises are decent for hypertrophy but that != strength. If you want a functionally strong core you should do big compounds, deadlifts and OHP are both pretty good. If you wanna do trades you should probably be following some sort of strength program too. Also read the sticky.
Yeah the thing is that seems to be a cope by powershitters to avoid training abs. All it’s resulted in is disproportionate lumbars and a not as strong as it could be core for me
>can deadlift 450
>can’t do more than 5 leg raises
>>can deadlift 450
Then your core isn't weak by normal standards.
If you want a functional core, do anti-extension, anti-lateral flexion, and anti-rotation exercises. The abs just help to brace on compound lifts, they don't work a ton since those movements are anti-flexion, not anti-extension
So
Anti extension:
>planks
>ab roller
Anti lateral flexion
>side planks
What should I do for anti rotation? What other exercises in these categories are worth looking into? My core is seriously pathetically weak
pallof presses
Bird dogs + progressions
planks with shoulder taps
bear crawls
example of those exercises?
maybe, but I don't see how being able to do 20 leg raises would help a tradesmen. being able to keep your core stable would be more beneficial in a trade environment. also the added benefit of working out the rest of your body too
Anti-extension
>planks
>ab wheel rollouts
Anti-lateral flexion
>side planks
>suitcase carries/holds
Anti-rotation
>palloff press
>horizontal presses/pulls performed unilaterally (eg one arm ring rows, one arm pushups, etc)
Also I think you should still do flexion/lateral flexion/rotation movements, because they're better for hypertrophying the abs which can help increase your strength potential down the line.
Flexion
>leg raises/toes to bar
>weighted situps (weight behind head)
>cable crunches
>lying leg raises
Lateral flexion
>side bends off of a 45 degree back extension (easily the best one IMO)
>normal side bends
Rotation
>russian twists
>med ball slams
>cable wood chops or whatever the frick they're called
The point of this post is how it would help. Strong core = my back doesn’t need to work overtime thus leaving me bed bound by the end of the day because I can’t fricking walk with my back as sore and over pumped as it gets.
not sure what you mean, having a strong core would help with your back pain and job performance most likely. what I'm saying is doing ab isolations won't be as effective as strengthening your whole body with compounds. Also compounds are easier to load over time compared to most other types of ab work
Do people do core day?
Pointless, just superset ab movements with other stuff.
Compounds + isolations always beats one or the other alone
only morons
>Basically weak core=other muscles, I.e. lumbars, to compensate and overwork. I
Might be true, but that's not the reason of your pain.
As for me I think I have a strong lower back (regardless of my atp). Back extensions with 20kg is pretty good I think
I'm moronic, what I mean is that I've never felt pain even though my lower back overcompensates for my core
Do the dragon flags everyday.
They're a warm up
Do stretches too.
Do some calistentics stuff like planche
>back pain
>solution is to train abs
You ate glue as a kid didn't you?
I thought lower back pain was caused by having weak glutes