Lower Back Pain During Ab Workouts: Causes and Fixes
Why ab exercises can hurt your lower back, how to fix leg raises, planks and sit-ups, back-friendly core exercises, and when to stop and see a professional.
By Ayoub Farid · · 3 min read
Your core is supposed to protect your back, so it's frustrating when ab workouts make it hurt. Usually the cause is an exercise that's too hard for your current strength, letting your lower back arch or your hip flexors pull on your spine.
If you have sharp, shooting or lasting back pain, numbness or weakness in your legs, stop and see a doctor or physiotherapist. This guide is about everyday discomfort during exercise, not injuries.
Common causes
Leg raises and flutter kicks
When your legs go low, your hip flexors pull your lower back into an arch. Fix: smaller range, bend your knees, hands under hips. See leg raises.
Sagging planks
Hips dropping put stress on your lower back. Fix: squeeze glutes, tuck pelvis, shorter holds. See plank guide.
Sit-ups with anchored feet
Hooking your feet lets the hip flexors yank you up. Fix: switch to crunches. See sit-ups vs crunches.
Fast, heavy twists
Loaded rotation can irritate some backs. Fix: feet down, no weight, slower. See Russian twist.
Ab wheel too far
Rolling beyond your control arches the spine. Fix: roll to a wall.
The key skill: control your pelvis
Most fixes come down to keeping your lower back gently pressed toward the floor (on your back) or neutral (in planks). Practice with dead bugs. More in how to engage your core.
Back-friendly core routine
- Dead bug: 8 per side
- Bird dog: 8 per side (guide)
- Side plank (knees): 20 s per side (guide)
- Curl-up: 8
- Glute bridge: 12
In AbBlitz
If a move bothers your back, swap it and ask the AI coach for an alternative, describing exactly where you feel it. The coach gives general guidance only; persistent pain needs a professional.
A quick self-check
If an exercise bothers your back, ask:
- Where exactly do I feel it? Muscle fatigue in the abs is fine. A pinch, ache or sharp pain in the lower back is not.
- When does it start? At the bottom of a leg raise, at the end of a long plank, while twisting?
- Does it go away right after the set? If it lingers for hours or days, see a professional.
The answers usually point to the fix: stop earlier in the range, shorten the hold, slow down or swap the exercise.
Exercise swaps
| If this bothers you | Try this instead |
|---|---|
| Leg raises | Reverse crunch, dead bug |
| Sit-ups | Curl-up, crunch |
| Russian twists | Pallof press, side plank |
| Long planks | Short repeated planks, bird dog |
| V-ups | Tuck-ups, hollow hold (tucked) |
| Ab wheel | Plank with arm reach |
Don't forget your hips and glutes
Tight hip flexors and weak glutes are commonly associated with lower back discomfort during core work. Adding glute bridges and a gentle hip flexor stretch to your routine can help many people. If symptoms don't improve, a physiotherapist can assess what's going on.
Frequently asked questions
Is it normal for abs workouts to hurt my back?
Mild muscle fatigue can happen, but pain in the lower back usually signals form issues or an exercise that's too advanced.
Should I train abs with back pain?
Gentle stability exercises are often recommended, but get professional advice for ongoing pain.
Why do I feel planks in my lower back?
Your hips are sagging. Squeeze glutes and shorten the hold.
Which ab exercises are worst for back pain?
Low leg raises, anchored sit-ups and fast loaded twists are common culprits.