Why does my lower back hurt when I do sit-ups?

Sit-ups are the best way to lose belly fat, but some people feel back pain when doing sit-ups. They basically have no strength to bend. In severe cases, it will affect their sleep. They cannot sleep on a too hard bed at night, otherwise they will feel very uncomfortable. Some people will suspect that they have lumbar disease. So why do you feel back pain when doing sit-ups? Let's find out with the editor!

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.

In fact, sit-ups are basically exercises in the middle range, slightly above the upper range but less than 60 degrees. This provides continuous stimulation to the abdomen, reduces the proportion of inertial movement, and is more effective for abdominal exercises. When lowering, do not let your upper back touch the ground. When raising up, do not use explosive force and do not lean your body back too much. Also, focus on your abdominal muscles, which can reduce the stress on your waist and back.

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.

Because the most important thing about doing sit-ups is the strength of the waist. If the waist is not strong, you can't do it at all. However, excessive strength on the waist will cause waist pain. The editor will introduce it in detail later. I hope everyone will pay attention to protecting the body during exercise. Improper exercise will cause disease. It is recommended to adopt Chinese medicine massage therapy, which can effectively help recover from the disease.