What to do if you have abdominal pain after sit-ups?

Sit-ups are a relatively simple exercise. Many friends usually like to do sit-ups to reduce their belly and exercise their abdominal muscles. However, some friends will feel pain in their lower abdomen and waist after persisting in training, and sometimes even affect the movement of the waist. Let us learn about some of the main reasons for lower back pain after 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.

9. The waist has a physiological curvature, so the mattress can be appropriately thickened and of medium hardness to allow the lumbar muscles to fully rest.

10. Don’t wear shoes that are too high, as this will easily increase the strain on your waist. People who stand or walk for long periods of time should wear them as little as possible. At the same time, try not to wear low-waist pants during menstruation or breastfeeding.

11. When sitting, make sure your buttocks and thighs fill the entire chair surface, with your waist resting on the chair back.

To avoid lower back pain after sit-ups, you can do waist twisting exercises before sit-ups, try to mobilize the waist muscles first, and then do sit-ups of appropriate intensity. After the exercise, it is best to use both hands to perform circular massage on the lower abdomen, which will be very effective in preventing lower back pain caused by exercise.