I have an interesting issue here, that I can’t seem to figure out.
Recently when doing any ab exercise:
Decline situps, planks, bench situps, roman chairs, ect.
I can only feel it in my outer glute/upper hip area, and my abs do not feel like they’re activating.
Even when just sitting and holding a Vee position I still feel it in my glutes, which with over use leads to lower back pain.
I’ve been foam rolling my IT bands, glutes, and anywhere in the region and still can’t solve the problem, any idea what gives?[/quote]
Gluteal and abominal activty is somewhat interrelated. When you look at the core/hip region, the hip flexors + spinal erectors focus on anterior rotation of the pelvis, whilst the glutes/hamstrings + abdominals focus on posterior rotation. When problems arise, it’s usually due to overactivity of hip flexors/spinal erectors (in comparison to glute/abdominal strength,) which results in hyperextension of the lumbar region, or “anterior pelvic tilt”. Conversely, however (and more rarely) is a flattening of the lumbar region, due to overactivity of the muscles on the other side of the complex (abdominals/glutes.) Perhaps this is what you’re experiencing? How does your hip flexor strength match up to that of your glutes/hams? Do you do a lot of abdominal work in comparison to the amount you do for your spinal erectors?
I have an interesting issue here, that I can’t seem to figure out.
Recently when doing any ab exercise:
Decline situps, planks, bench situps, roman chairs, ect.
I can only feel it in my outer glute/upper hip area, and my abs do not feel like they’re activating.
Even when just sitting and holding a Vee position I still feel it in my glutes, which with over use leads to lower back pain.
I’ve been foam rolling my IT bands, glutes, and anywhere in the region and still can’t solve the problem, any idea what gives?[/quote]
Gluteal and abominal activty is somewhat interrelated. When you look at the core/hip region, the hip flexors + spinal erectors focus on anterior rotation of the pelvis, whilst the glutes/hamstrings + abdominals focus on posterior rotation. When problems arise, it’s usually due to overactivity of hip flexors/spinal erectors (in comparison to glute/abdominal strength,) which results in hyperextension of the lumbar region, or “anterior pelvic tilt”. Conversely, however (and more rarely) is a flattening of the lumbar region, due to overactivity of the muscles on the other side of the complex (abdominals/glutes.) Perhaps this is what you’re experiencing? How does your hip flexor strength match up to that of your glutes/hams? Do you do a lot of abdominal work in comparison to the amount you do for your spinal erectors?[/quote]
I don’t do much hypertextension work as I do AB work, As I don’t feel them activating, whereas my lower back always feels hard as a rock. My hip flexors are as strong as my glutes and hams I believe.
I’m starting to think an MRI might be a good idea. I’ve had backpain for a year now, and physios have only been able to provide temporarily relief. Inversion tables do the trick, but i still feel sore/stiff every morning!
Question: Look in the mirror, do you have an anterior pelvic tilt? If so, open up the hip flexor region and try some doing hollow body work. Chances are your posture is just off.
Have you tried ab specific activation work? Crunches, reverse crunches? People hate on crunches because they tend to pull the ribcage down into an overly kyphotic posture, and this isn’t something the general population needs. You might benefit, however, if you have trouble activating your abs and you don’t have a problem with slouched posture.
[quote]howie424 wrote:
Question: Look in the mirror, do you have an anterior pelvic tilt? If so, open up the hip flexor region and try some doing hollow body work. Chances are your posture is just off.[/quote]
I tend to sway a bit forward, stomach sticking out, feel on quads/lower back.
I actively maintain my posture when walking, focus on tilting the hips forward.
Defiantly slouch a lot when sitting for long periods (Not much I can do about it during MARATHon study sessions, which will continue to be a regular occurrence)
***Also, I can’t hold a plank for more than 10 seconds without feeling it in my back.
maybe my tranverse abdominus is just severley under developed?
My rectus is bulging all the time so I don’t see a problem there haha
[quote]Ty-fi wrote:
Have you tried ab specific activation work? Crunches, reverse crunches? People hate on crunches because they tend to pull the ribcage down into an overly kyphotic posture, and this isn’t something the general population needs. You might benefit, however, if you have trouble activating your abs and you don’t have a problem with slouched posture.[/quote]
Just starting more ab specific work such as reverse crunches, also doing planks for 10 seconds than breaking as I cant hold it for much longer before the back takes over
I have an interesting issue here, that I can’t seem to figure out.
Recently when doing any ab exercise:
Decline situps, planks, bench situps, roman chairs, ect.
I’ve been foam rolling my IT bands, glutes, and anywhere in the region and still can’t solve the problem, any idea what gives?[/quote]
I had low back pain, hip pain-popping, and sciatica for years despite my ‘best training methods’ before I finally learned what I’m about to share with you…
Ironically, the ‘ab exercises’ you listed are more HIP FLEXOR exercises than anything. This is unfortunate, but especially so for most people. Also, it is all too easy to do these exercises with poor form and wrong muscle activiation patterns. Poor form can also be reinforced by muscle imbalances in your pelvis. This is why you ‘don’t feel it in your abs…’. The BEST ab exercises are simple crunches on the floor or stability ball.
If you’re like me, you MAY have retracted(tight) hamstrings from all of that sitting that you do! This could be a key area for you to hit hard with the foam roller and stretching. It could be that one side may need more than the other. This suggestion is only a STARTING POINT to help in your journey. I can promise you this: the problem-solution is NEVER a single muscle.
Get your pelvic alignment checked by a trainer in your area that is a ‘Corrective Exercise Specialist’. If you’re either anteriorly or posteriorly rotated, it will be difficult or impossible for you to perform most exercises correctly. Muscles designed to be ‘stabilizers’ will become ‘prime movers’ and this leads to other muscle compensations that pull everything out of alignment. This is a gradual process that stems from YEARS of training/postural errors. I know this to be true because it happened to me!
If you do not wish to pay for a trainer, I would encourage you to invest the time to educate yourself on the matter. I’ll forewarn you though, it took me many, many months of study until I (finally) had the depth of understanding necessary to permanently fix my body’s faults. Learn from the best authority on this subject here: ‘Hips Don’t Lie’ Hips Don't Lie