Why your plank is hurting you!

Why Your Plank Is Hurting You!

The Plank Is a Basic Exercise… And You Are Doing It Wrong!

The plank, if done correctly, can be very beneficial to your strength, posture, pelvic position, and core. But any exercise done incorrectly has the potential to hurt you. The plank (one of the simplest exercises) is being performed and taught incorrectly and being allowed to be performed incorrectly by the vast majority of health and fitness professionals (just search your social media account). Why this is happening, IT'S confusing to me? This month I have failed to see anyone perform a plank 80% correctly let alone perfectly. In the great words of Vince Lombardi “practice doesn't make perfect. Perfect practice makes perfect.”

Common Mistakes in Plank Exercise

These are the most common mistakes I find… and yes I often see multiple of them, and the stresses it places on your body.

• You have large low back curve (also known as lumbar lordosis or lumbar hyperextension): Having a large lumbar curve, sway back or hyperextension inhibits the core from working. It also places the core on stretch which places it at a biomechanical disadvantage for muscle contraction.
  
• Your upper back is rounded (also known as Thoracic Kyphosis or Thoracic flexion): This places your pec minor, pec major and anterior deltoid into a shortened state. It places your Thoracic erector spinae muscles into a biomechanically disadvantaged state. Often this occurs with a rib cage compression or depression, limiting your breathing and your ability to turn your core on.
  
• Your hips are anteriorly or posteriorly shifted: Having your hips in the wrong position will load the spine in that position. In my rant about posture retraining we know the body adapts to mechanical forces that cause stress to be placed on the body. If this stress is placed incorrectly the wrong type of adaptation will occur.
  
• Your hips are anteriorly tilted (the top of your hips are forward): This places your transverse abdominus (TA or TVA) into a lengthened state and basically turns off your core! If the core is not working this places an increased or abnormal stress on the joints in the back of your spine (facet joints or Zygoapopheseal joints) and can cause a mechanical stress which leads to early onset osteoarthritis. This places your hip flexor complex into a shortened position which can affect your pelvic position. Read more about this in my post about “why your hamstrings aren’t tight”.
  
• Your shoulders are protracted or tilted: This uses your upper shoulder muscles, predominantly the upper trapezius and levator scapular instead of the core and helps to increase your stooped or desk posture. This places your chest muscles (primarily the Pectoralis minor and major) into a shortened position where adaptation can occur.
  
• Your shoulder blades are winging: Allowing your shoulder blades to wing places increased pressure on your glenohumeral joint (shoulder) AC (acromio Clavicular joint), Sternoclavicular joint and rib cage. It also decreases serratus anterior and subscapularis activity.
  
• Your neck is flexed or extended: Placing your neck into an incorrect position not only lengthens one side of your neck muscles but also gives a greater chance of recruiting other muscles, the most common being the upper trapezius to help.
  
• Your transverse abdominus (TA or TVA) is not held on: This is generally a by-product of incorrect positioning. This can also be not active in a percentage of people who have suffered low back pain or have had damage during pregnancy. If you are unsure please seek a professional's opinion.

What Should I Do If I Can't Perform This Exercise Correctly?

Try dropping to your knees like the picture or if you are unable to perform this you may need to seek an expert such as a physiotherapist.

Correct plank on knees, if done correctly, can be very beneficial to your strength, posture, pelvic position, and core.

Why Adding Weight to Planks Is Risky

I often have clients who report that when they do their plank they add weight on their back to make it harder. YES THIS HAPPENS! This is the first image I found on google when searching "plank with weight". It is featured on multiple sites including plus.google.com, pinterest.com, sportsscience.com, wiki-fitness.com, topme.com, bodybuildingadvisor.com, Mount Warren Park Junior Rugby League Club - Mount Warren Park. Why are we listening to people who are not actually experts!

Now if you remember from my post on why your hamstrings aren’t tight an injury occurs when you place a normal force on an abnormal structure or an abnormal force onto a normal structure, by performing any exercise incorrectly then adding weight you are placing an abnormal force onto an abnormal structure which increases the risk of injury. This exercise can be performed (if done correctly) but the negatives outweigh the positives if the foundation of the exercise is being performed incorrectly to start with. This will take you down the road to injury which you may not recover from.

How PhysioLabs Fixes Plank Mistakes

At PhysioLabs Ormeau, our core strength physiotherapy corrects plank mistakes and prevents injuries. Contact us at [email protected] or book now.

Book Now

About the Author

Sean Yates graduated with a Bachelor of Sports Science in 1999 and a Doctor of Physiotherapy in 2011. His passion is biomechanics and injury prevention. Sean has qualifications in ASCA level 1, AWF Level 1 coach, Functional Patterns, Dry Needling, Clinical Pilates, APA sports Level 1, Watson Headache Level 1, IASTM - Smart Tools Instructor, and more. He has worked with WAIS, AIS, Gold Coast Suns (AFL), and British Gas (QGC). Special interests include biomechanics, running biomechanics, functional movement, ergonomics, and golf biomechanics. Learn more about Sean here.

Find Out More About Our Team

Meet our dedicated team of physiotherapists at PhysioLabs Ormeau, committed to providing expert care. Visit our team page to learn more.

Book Now

Physiotherapy Services

Discover our full range of physiotherapy services, including core strength training and plank corrections. Visit our physiotherapy services page for details.

Why Physiotherapy Led Reformer Pilates Is Great for This

Reformer Pilates is an excellent way to build core strength without the risks of incorrect plank form. At PhysioLabs Ormeau, our physiotherapy-led Reformer Pilates classes focus on controlled movements to strengthen your core, improve posture, and prevent injuries. It's particularly beneficial for those with back pain or osteoporosis, as it emphasizes proper alignment and low-impact exercises. Learn more about our Reformer Pilates classes and how they can help you achieve better results than traditional planks.

Book Now

FAQs About Plank Exercises

Expand All

Why does my plank hurt?

Incorrect form, like lumbar lordosis or rounded shoulders, can strain your spine and joints. Our physiotherapy corrects these issues.

How can I fix my plank form?

Drop to your knees or consult our physiotherapists for personalized guidance.

Can planks help with osteoporosis?

Correct planks strengthen core muscles, supporting bone health. Join our osteoporosis exercise classes for safe training.

How do I book a session?

Book at physiolabs.com.au/book. We’re 900m from Zupp Building.

Get Expert Help at PhysioLabs Ormeau

Our core strength physiotherapy corrects plank mistakes and prevents injuries. Contact us at [email protected] or book now.

Book Now

References

• [1] Australian Physiotherapy Association (APA) - View Source
• [2] WebMD's Physical Therapy Guide - View Source
• [3] Mayo Clinic's Physiotherapy Guide - View Source
• [4] Thorborg K, et al. Sports physiotherapy for injury prevention. Br J Sports Med. 2017;51(4):314-320. View Source
• [5] Core Strength Physiotherapy at PhysioLabs - View Source
• [6] Osteoporosis Treatment at PhysioLabs - View Source