The Abdominal Plank: A Double-Edged Exercise

The plank is an isometric exercise that involves holding a horizontal position, with the body supported by the forearms and toes. It engages the abdominal, back, gluteal, and shoulder muscles, thus helping to strengthen the core—the deep muscles that stabilize the spine. However, if performed incorrectly, it can put excessive pressure on the intervertebral discs and spinal joints, leading to pain and injury.

Where does this figure of 84% come from?

The claim that 84% of planks compress the spine is difficult to verify precisely. It likely stems from observational studies or clinical data, but no rigorous scientific study confirms this exact figure. Nevertheless, several studies highlight the risk of spinal compression when the plank is performed incorrectly.

Risk Factors for Spinal Compression

Several factors can increase the risk of spinal compression during planking:

• Incorrect alignment: A slumped or overly rounded back puts excessive pressure on the spine.
• Excessive duration: Holding the position for too long, especially if the technique is poor, tires the muscles and increases the risk of injury.
• A lack of "core" strength: If the abdominal and back muscles are not strong enough, they cannot stabilize the spine, resulting in overload.
• Pre-existing back problems: People with herniated discs, spinal stenosis, or other spinal conditions are more vulnerable.

Signs of Spinal Compression

If you experience the following symptoms during or after a plank, you may be compressing your spine:

• Lower back pain
• Pain that radiates down the legs
• Numbness or tingling in the legs or feet
• Stiffness in the back

If you experience these symptoms, stop exercising immediately and consult a healthcare professional.

How to Do the Plank Correctly (and Safely)

To minimize the risk of spinal compression, follow these tips:

1. Alignment: Keep your body in a straight line from head to toe. Imagine a straight line running through your body.
2. Engagement: Engage your abdominal, gluteal, and back muscles to stabilize your spine.
3. Breathing: Breathe deeply and regularly. Do not hold your breath.
4. Duration: Start with short sets (10-20 seconds) and gradually increase the duration as you gain strength.
5. Variations: Explore gentler variations of the plank, such as the knee plank or the inclined plank, to reduce pressure on your back.

Plank Alternatives: Exercises That Are Kinder to Your Back

If you have back problems or find the plank too difficult, there are many effective alternatives to strengthen your core without compressing your spine:

• Bird Dog: An exercise that strengthens back and abdominal muscles while stabilizing the spine.
• Dead Bug: A gentle exercise that targets deep abdominal muscles while protecting the lower back.
• Pallof Press: An exercise that strengthens the oblique muscles and improves core stability.
• Lateral Plank: Works the lateral abdominal muscles.

Consult a healthcare professional or personal trainer to determine the exercises best suited to your needs and physical condition.

"Core strengthening isn't just about the abdominal muscles. It's about creating muscular balance and stability around the spine." - Source: (Consult reliable resources such as the French Association of Physiotherapy or articles in specialized scientific journals)