Plank Exercise Variations for Low Back Pain

High Plank Variation

A high plank is a fundamental bodyweight exercise that is commonly used to strengthen the core muscles, improve stability, and engage various muscle groups throughout the body. 

High Plank Setup

Begin in a push-up position with your hands placed directly under your shoulders. Spread your fingers wide, as if you’re gripping a basketball. Keep your legs straight, forming a straight line from head to heels. 

Imagine you’re pushing the ground away, broadening your upper back. Draw your belly button in toward your spine, engaging your core. Scoop your tailbone down and squeeze your glutes, legs, and abs. Maintain this position for as long as you need, focusing on engaging the muscles mentioned.

Common mistakes include sagging hips (compressing the lower back) and lack of shoulder engagement (shoulders toward the ears).

Elbow Plank Variation

If you have wrist issues, try the elbow plank variation. This variation protects your wrists while still engaging your shoulder core and glutes.

Elbow Plank Setup

Place your forearms on the ground with your elbows directly under your shoulders. Keep palms flat or interlace your fingers, tucking the lower pinky for comfort.

From the ground, position your shoulders directly over your elbows. Bring your toes together and squeeze your thighs and abs. Maintain engagement through your abs, avoiding dropping your hips.

Planks: Build Endurance Through Increased Hold Time

Hold this position statically to build endurance. Aim to hold for about a minute, gradually increasing your time as you get stronger.

By following these steps and maintaining proper form, you’ll not only enhance your core strength and stability but also work toward a solid foundation for your overall fitness journey.