Do sit-ups hurt your waist?

Sit-ups are a familiar exercise, and many people like it because it helps keep healthy. It can also help you lose body fat because obesity affects people's health. Especially the fat around the waist affects people's image. So we usually do sit-ups in groups. Doing several sets of sit-ups every day can prevent many diseases. Will sit-ups hurt your waist?

Do sit-ups cause back pain?

Many people may experience back pain after doing sit-ups. Generally speaking, this is a normal phenomenon caused by long-term lack of exercise, but if the situation is serious, you should seek medical attention in time.

The lower back is a very important but easily injured part of the human body. Even if you train specifically for this part, you should pay attention to the training load and speed. Improper sit-up movements and using too much force on the waist and back can cause back pain, so when doing sit-ups, don't hold your head with your hands, just place them on the sides of your ears. When doing this, your focus must be on your abdominal muscles. It is recommended to add stretching movements after completing a set, such as bending down, which is beneficial to the growth of abdominal muscles. From the perspective of muscle training, sit-ups train the upper abdomen. The main reason why your waist and back are greatly stimulated is probably that you lower your body too much.

Generally speaking, from the perspective of muscle training, sit-ups train the upper abdomen. The main reason for lower back pain may be that you lower your body too much. In fact, you basically exercise in the middle and slightly above the range of less than 60 degrees. This will stimulate the abdomen continuously, reduce the proportion of inertial movement, and be more effective for abdominal exercises. Don't let your upper back touch the ground when you lower yourself, don't use explosive force when you put it up, don't lean your body too far back, and also focus on the waist and abdominal muscles, which can reduce the stress on your waist and back.

Will sit-ups hurt your waist?

Generally speaking, sit-ups will not hurt your waist, but incorrect exercise methods may cause waist injuries.

Sit-ups do have a certain impact on the waist. On the one hand, sit-ups involve the gluteal muscles and abdominal muscles, which requires arching the back, which can easily cause damage to the spine. The leverage force exerted by the gluteal muscles will also compress the lumbar intervertebral disc. Simply increasing the number of sit-ups may aggravate tension in the flexor chain, which can easily hurt the back and put pressure on the spine over a long period of time, so it should be given enough attention. In order to avoid or minimize the impact of sit-ups on the waist, it is recommended not to do sit-ups alone. It is necessary to pay attention to doing some aerobic exercises, plank support, side plank and other basic exercises that help muscle development, gradually increase the number of sit-ups, do sit-ups slowly, pay attention to the movements and essentials of sit-ups, and ensure the effect of exercise.

Because many people only focus on getting up when doing sit-ups, but forget to control their descent. After lying down, the back is completely relaxed, and a groove appears on the waist. In physiology, this is called "pelvic tilt", and pelvic tilt is likely to cause low back pain or injury. In addition, sit-ups put a lot of pressure on the lumbar spine. Many people do not have enough waist and abdominal strength. In order to reach the required number of sit-ups, they rely on inertia when getting up, which can also cause damage to the lumbar spine and even lead to lumbar disc herniation. In addition to the possible damage to the lower back, sit-ups are not particularly good for stimulating the abdominal muscles. After doing sit-ups, many people feel that the front of their thighs are more sore and tired than their abdominal muscles, so many fitness enthusiasts have now given up sit-ups.

What to do if your lower back hurts when doing sit-ups

1. Make fists with both hands, place them on the waist and roll and massage them around, from bottom to top and from top to bottom, repeatedly, and the head can be tilted forward and backward.

2. After rubbing your hands together until they are warm, overlap them and place them in the middle of the lumbar spine. Push and rub from top to bottom for 30-50 times until a local feeling of warmth is generated.

3. Place both hands on your waist, press the waist with the base of your palms, and shake your palms up and down quickly 15-20 times with your palms facing inward.

4. Sit down and press the Weizhong points on both legs (behind the knee joints) with the middle fingertips of both hands for 1-2 minutes until you feel soreness, numbness, or swelling in the pressed areas.

5. Put your hands on your waist, press your thumbs on the waist, squeeze hard, and rotate and knead, first clockwise, then counterclockwise, 36 circles each.

6. You can sit with your legs stretched forward, or bend your knees, or sit upright. Use both hands to pinch, lift and release the waist muscles 15-20 times.

7. Walking backwards, yoga, jogging, etc. can all exercise the waist muscles. You can twist your waist often and do swallow flying exercises in bed before going to bed.

8. Do chest expansion exercises every once in a while (at this time, your elbows should be flat), as well as leaning back and pulling upwards.