What is the reason for lower back pain after doing sit-ups?

Sit-ups are naturally a simple and convenient fitness exercise, but if you do not do them in standard postures, your waist will ache. The main reason for this is that the waist and back have too much work done, which leads to waist pain. Today, I will explain in detail the specific reasons for waist pain when doing sit-ups. I hope that my introduction below will be helpful to you.

Why does my back hurt when doing sit-ups?

The traditional sit-up posture is incorrect: lie on the ground, bend your knees, hold your head with your hands, and lift your entire upper body straight up so that your elbows touch your knees.

This type of exercise mainly uses the muscles at the base of the thigh, rather than the abdominal muscles. In the long run, it will lead to changes in body posture and resulting in muscle strain in the waist and back. At the same time, because the lever arm is relatively long, it will cause great pressure on the lumbar spine. When we are exhausted, we will subconsciously hold our head with both hands, which will invisibly increase the chance of cervical spine injury and weaken the training effect of the abdominal muscles. So how should you do a sit-up correctly?

If you are at home, you can lie on your back on the bed, bend your knees naturally and place your legs on the bed, so that the knee and hip joints are about 60 degrees. This can avoid the involvement of the thigh and groin muscles.

Cross your hands in front of your chest. After starting the movement, contract your abdominal muscles and "roll up" your upper body like a paper roll until you feel your shoulder blades (upper back) leave the ground. Then slowly control your lowering until your shoulder blades lightly touch the bed surface, and immediately repeat the next movement. During the movement, the waist never leaves the bed, and it is the upper body that is "rolled up" and "lowered".

To make it easier, place your hands at your sides or reach them up and forward, touching your knees with your fingers as you curl your upper body. If you want to increase the difficulty, you can slow down the movement, increase the number of times, or suspend your feet in the air, parallel to the ground and at 90 degrees to your thighs.

To sum up, I believe that after the editor’s introduction above, you should have some understanding of the lower back pain caused by doing sit-ups. The editor recommends that you must pay more attention to rest during this period. Lower back pain may also be caused by certain diseases. If the lower back pain has not been relieved, you should choose to go to the hospital for treatment immediately.