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Most gym-goers and athletes understand the power of core workouts. The abdominal muscles are essential to power, posture, and effective lifting technique. However, some people begin to feel neck pain during or after a string of crunches or situps. This is a sign you are straining your neck instead of working your core. Below is a guide to this issue and how you can resolve it.

Why is my neck hurting during ab workouts?

Whenever you perform exercises that require abdominal contraction, such as crunches or situps, it is tempting to jerk your head forward to assist the motion. When this happens, your head and neck are pulled out of alignment with your spine, which causes neck pain. Additionally, the quick, jerking movement of the head strains neck muscles and forces your body to rely on momentum, not your ab muscles. If continued, this can lead to a bulging disk or other spine-related problems.

How do I fix it?

Tucking your chin into your chest activates muscles that stabilize your neck, supporting your spine to alleviate pain. Additionally, if you find that keeping your hands behind your head during crunches encourages neck pulling, try placing them elsewhere; some find success in lightly touching the ears, holding onto their elbows in front of them, or crossing their arms across their body. Experiment with various techniques, and determine which minimizes neck strain.

As you exercise, focus on quality reps over quantity, and pull your stomach and lower back down to the ground for the best workout. Concentrate on keeping your entire spine in a straight line to exercise your abdominal muscles.

Are there other ab exercises I can do that won’t hurt my neck?

Ineck painf you continue to experience neck pain from these traditional ab exercises, there are lots of other workouts you can try. Planks, dead bugs, and ab rollouts can all strengthen your core without the jerking movement. Additionally, crunch machines can help you train your body to adjust to appropriate form slowly as there is less room for error. No matter which exercises you complete, keep your spine straight and your head relaxed to prevent further neck and back pain.

 

If your neck pain isn’t resolved through improved technique, seek support from a chiropractor. Stroud Chiropractic Clinic has been serving Archdale, NC, for over 33 years, and is the only chiropractor in the area that offers ProAdjuster treatments for spinal adjustments. The clinic offers free consultations for new patients, along with same-day appointments for expediency. For more information about alleviating back and neck pain, visit their website, and call (336) 434-2107 to book an appointment.

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