Why Does the Ab Wheel Hurt My Back? All You Need to Know

why does ab wheel hurt my back

Why Does the Ab Wheel Hurt My Back? All You Need to Know

If you’ve taken up ab wheel workouts recently in your quest for that six-pack, you might have discovered a surprising side effect – a sore lower back.

It may leave you wondering “why does the ab wheel hurt my lower back” and what can be done to reduce the pain?

It’s a common complaint, but it’s also preventable. In this comprehensive guide, we’ll dive into why the ab wheel might be causing your back pain and how you can rectify it.

Why Does the Ab Wheel Hurt My Back?

The ab wheel is an effective tool for strengthening your core, but it can cause back pain if not used correctly. The main reason for this discomfort is due to improper form and technique, coupled with a weak core. When you’re performing an ab wheel exercise, your entire core should be engaged to maintain alignment and stability. If your core is not strong enough to support the movement, your lower back tends to compensate, leading to strain and pain. Furthermore, technical errors such as overextension and letting your hips sag can put excessive pressure on your lower back. Also, if you have muscle imbalances – an overactive or shortened muscle on one side and an underactive or lengthened muscle on the other – it can strain your lower back as it tries to compensate for the lack of stability. Therefore, the key to preventing back pain with the ab wheel lies in building a strong core, using proper form, and correcting technique.

The Impact of the Ab Wheel on Your Core

The ab wheel is a simple but effective tool for building core strength. It looks easy to use, but don’t be fooled. It’s not as easy as it looks. Using the ab wheel requires engagement from all core muscles and even some upper body involvement. If executed properly, it can significantly enhance core stability and overall strength. However, it’s vital to emphasize that its effectiveness is dependent on “proper execution.”

Understanding the Cause of Lower Back Pain from Ab Wheel Exercises

Experiencing lower back pain while trying to build a stronger core using the ab wheel? There are several explanations for this discomfort.

One culprit could be muscle imbalances. This is when you have an overactive or shortened muscle on one side of a joint and an underactive or lengthened muscle on the other. These imbalances can strain your lower back as it tries to compensate for the lack of stability.

It’s also possible that your body isn’t conditioned enough for the vigorous demands of the ab wheel. It’s a challenging tool to master, and without a robust core to start with, you risk hurting your back.

Another common problem is incorrect technique, resulting in pain. This could mean you’re not activating your muscles accurately or maintaining the necessary alignment between your back and hips. If you notice an arch in your lower back during the rollout, you’re likely exerting excess stress on it.

Want to make awesome videos like this fast, which are easy to do? Click here NOW

The Essential Role of Core Strength

Alternatively, your body might not be ready for the intensity of the ab wheel. It’s a challenging piece of equipment, and without a solid base of core strength, you can end up straining your back.

If your core is underdeveloped, you may struggle to maintain the ab wheel’s required form, leading to back pain. When your core isn’t equipped for the task, your body compensates by recruiting other muscles, like those in your lower back, which can result in strain and discomfort.

Common Errors That Result in Back Pain

In addition to a weakened core, there are other technical mistakes that can contribute to back pain. Among the most prevalent are poor form and overextension. Overextension occurs when you push the wheel too far ahead, beyond your core’s capacity to support, thereby exerting excess strain on your lower back.

Furthermore, if you have a history of injuries, especially to the back or core, you could be more prone to back pain. Always consult with a fitness expert before embarking on a new exercise routine if you’ve had past injuries.

One often overlooked mistake is letting your hips droop during the rollout. This seemingly small error can disrupt your body’s alignment and add extra pressure to your lower back.

Any fitness expert or personal trainer will stress the importance of correct form over the quantity of repetitions. Focusing on doing a few repetitions correctly, rather than a large number poorly, can save you from potential pain and injury. Quality over quantity wins every time and your body will thank you for it in the long run!

Related: Why Is The Ab Wheel So Hard? 

Solutions and Techniques to Rectify Back Pain

First off, if it hurts, stop. There’s no glory in working through the pain. It’s your body’s way of telling you something isn’t right.

To help maintain hip and back alignment, try using a yoga block between your thighs. This simple trick can make a big difference. As you squeeze the block, you’ll naturally engage your core and stabilise your hips, taking the pressure off your lower back.

Another excellent technique is to find alternative exercises to build your core strength before reintroducing the ab wheel. Exercises such as planks, bird-dogs, and dead bugs can help strengthen your core without the risk of straining your lower back. These exercises might not seem as cool as the ab wheel, but they’re foundational moves that significantly contribute to a stronger core.

Consequences of Incorrect Performance

So, what’s the risk if you continue to push through the pain and ignore these advice and corrections? The potential for serious injury, for starters. Incorrect form, especially over a long period, can lead to severe lower back issues that could sideline you from all your fitness activities.

When your core isn’t properly engaged, your lower back essentially has to pick up the slack and support the entire load. This kind of pressure on your lower back is why you feel the pain. Over time, this can lead to chronic issues, which can be challenging to resolve.

Want to make awesome videos like this fast, which are easy to do? Click here NOW

Benefits of Performing the Ab Wheel Correctly

If you’re feeling a bit disheartened, don’t worry! When done correctly, the ab wheel can offer some significant benefits. It can fortify your core strength, improve your spinal health, and even help decrease lower back pain in the long run. Yes, you heard that right! By strengthening your core and improving your posture, you can reduce the risk of back pain in everyday activities.

Not only that, but a strong, engaged core also plays a crucial protective role against back pain. Think of your core as the body’s natural armor. A well-engaged core during ab wheel exercises can act as a protective shield for your lower back, distributing the load evenly and preventing undue pressure on any one part of your body.

Ab Workout to Build Core Strength

It’s essential to focus on exercises that will strengthen your core without causing discomfort to your back. Here is a workout routine designed to help you build a strong core without relying on the ab wheel:


  1. Marching in Place: Stand straight and march in place for 2-3 minutes. This helps to warm up your entire body.
  2. Arm Circles: Stand with your feet shoulder-width apart, extend your arms out to your sides and make small circles with your arms, 10 times forward and 10 times backward.


  1. Pelvic Tilts: Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Gently arch your lower back and then flatten it against the floor. Repeat this 10-15 times.
  2. Bird Dog: Start on all fours, hands directly under your shoulders, knees under your hips. Extend your right arm forward and left leg back. Maintain balance and stability for a few seconds then switch sides. Repeat 10 times on each side.
  3. Plank: Start on all fours, then lower your forearms to the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Hold the position for 20-30 seconds, making sure your back is flat and your head and neck are comfortable. Gradually increase the duration as your core gets stronger.
  4. Side Plank: Lie on your side with your legs straight. Prop yourself up with your forearm so your body forms a diagonal line. Rest your other hand on your hip. Hold for at least 30 seconds each side and increase the duration as your strength improves.
  5. Bridge: Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Press your feet into the floor and lift your hips towards the ceiling. Hold the position for 5-10 seconds and then slowly lower your hips. Repeat 10 times.
  6. Seated Russian Twist: Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold your hands in front of you and twist your torso to the right, then to the left to complete one rep. Do 2 sets of 15 reps.

Cool Down

  1. Child’s Pose: Start on all fours, then shift your hips back towards your heels and stretch your arms forward on the floor. Rest in this position for 1-2 minutes.
  2. Cat-Camel Stretch: Start on all fours. Arch your back by pulling your belly button up towards your spine, then relax your muscles and let your belly button sink towards the floor. Repeat 10 times.

Remember, it’s essential to maintain proper form during these exercises to protect your back. If any exercise causes pain, stop the exercise.

Over time, as your core strengthens, you should experience less back pain when using the ab wheel.

Related: Are Leg Raises Better Than Sit-ups?


Why does my back hurt when I use an ab wheel?

The ab wheel requires a strong core to maintain proper form. If your core isn’t strong enough, other muscles, such as those in the lower back, will compensate, which can lead to strain and discomfort. Additionally, improper technique, like arching the back or letting the hips sag during rollout, can put excess strain on your lower back.

How do you use an ab wheel without hurting your back?

Start by building a solid base of core strength before using the ab wheel. When you use the wheel, make sure to maintain proper form, keeping your back straight and avoiding sagging hips. Instead of focusing on the number of reps, focus on maintaining good form for each rep. If you feel any discomfort or pain, stop the exercise immediately.

Is the ab wheel good for your back?

When used correctly, the ab wheel can help to build a strong and balanced core, which provides support for your back. However, if used incorrectly, it can cause strain or injury. It’s important to build core strength and use proper form to protect your back while using the ab wheel.

Why does the ab crunch machine hurt my back?

The ab crunch machine can hurt your back if you’re not using it correctly. Poor form, such as pulling your neck forward or not engaging your core properly, can lead to back pain. Also, overusing the machine with a high number of reps can overwork the lower back muscles, leading to strain and discomfort.

Is crunch bad for lower back?

Crunches can put a lot of stress on your lower back, especially if they’re performed incorrectly. This is because the movement can cause your back to curve, putting pressure on your spinal discs. It’s generally recommended to focus on other core exercises that maintain a neutral spine, like planks or bird-dogs, especially if you already have lower back issues.

What are the worst ab exercises for lower back pain?

Exercises that put a lot of strain on the lower back, such as sit-ups, leg lifts, and improper use of ab machines, can potentially cause or worsen lower back pain. Additionally, exercises that involve twisting the spine or bending backward without proper support can be risky for people with lower back pain. It’s crucial to use correct form and consult with a fitness professional to ensure you’re doing exercises that are safe for your back.

Final Thoughts…

In the pursuit of physical fitness, it’s crucial to remember that each body is unique and what works for one may not work for another. If you’re experiencing lower back pain from using the ab wheel, take it as a sign to revisit your form, reassess your core strength, and ensure you’re performing the exercise correctly.

The ab wheel is a fantastic tool when used properly. So approach it with respect and caution, understand its demands on your body, and ensure you’re in the right shape to use it. With a bit of attention to technique and a commitment to building your core strength, you can enjoy all the benefits the ab wheel offers without the unwelcome side of back pain.

Does the ab wheel hurt your back and have these tips helped? Let us know in the comments below.

If you enjoy sport and use CBD to help with your recovery in between gruelling workouts, then you are in the right place. Here at Sport CBDs, we train hard and recover the best way possible…

We have regular workouts (check out the YouTube channel), CBD news and CBD products to help you gain that edge! 

If you wanted to check out the reputable CBD we have on offer here at the site, then please head to the Sport CBDs Store (CLICK HERE). We also do fitness clothing and yoga accessories too. 

Until next time, all the best…

Beginners Upper Body Kettlebell Workout


Founder – Sport CBDs

Featured Image Attribution – N/A

Leave a Reply

Your email address will not be published. Required fields are marked *

Next Post

Are Front Squats Harder to Do Than Back Squats? Find Out Here

Are Front Squats Harder to Do Than Back Squats? Find Out Here Let’s talk about squats. They’re the foundation of […]
Are front squats harder to do than back squats?

You May Like