Why does sit-ups cause back pain?

Sit-ups are one of the better methods of exercise currently available. This method is simple to learn and can be practiced at any time. However, some friends who do sit-ups suffer from back pain during exercise. So, they want to know why sit-ups cause back pain. In order for you to understand as quickly as possible, please see the detailed introduction below.

The supine crunch can completely avoid lumbar spine injuries and has a stronger training effect. The details are as follows:

You with a keen eye will surely spot the difference!

That's right, arch your upper body and imagine the feeling of your spine curling up one section at a time. Let's analyze the force of the crunch movement.

When exercising, focus your mind on your abdomen, and always think about exerting force, contracting, and tightening your abdomen! At this time, the power of the abdomen can directly act on the chest cavity to overcome gravity and rise, thus avoiding lumbar pain caused by unbalanced displacement of the waist, abdomen and chest cavity! Moreover, the contraction and force of the abdomen excludes excessive participation of the iliopsoas muscle, so that gravity acts almost entirely on the abdominal muscles, and the training effect is naturally better!

Friends who exercise have all experienced muscle soreness to a certain extent, especially those who are new to fitness. They are eager for quick results and start training hard after a three-minute enthusiasm, which results in muscle soreness.

There are two types of muscle soreness. One is the muscle soreness that occurs during or immediately after exercise, which is caused by lactic acid accumulation because the lactic acid content reaches its peak at this time. The other is muscle soreness on the second or third day of exercise, which is mostly caused by muscle damage. Occasional muscle soreness caused by muscle fiber damage is not surprising, because the process of muscle growth is an excessive recovery process from muscle fiber destruction to recovery, but prolonged or severe muscle soreness is a manifestation of over-training, which can cause great harm to the body.

Ways to prevent muscle soreness include:

1. Do muscle stretching exercises before and after fitness, mainly static stretching.

2. Be sure to follow the principle of gradual progress, no matter whether it is weight-bearing or training intensity. For beginners, muscle soreness will occur even without weight-bearing fitness, let alone weight-bearing. No matter how much weight you can lift, you must start from zero intensity and increase it slowly.

3. After fitness, supplement protein and carbohydrates to repair muscles.

Once a muscle strain occurs during fitness, you can use cold and hot compresses to eliminate soreness. 1 to 2 days of cold compresses can relieve the pain, followed by 1 to 2 days of hot compresses to completely eliminate the pain. During this period, you can do some simple activities, such as walking and stretching exercises.

What causes lower back pain when doing sit-ups? The above is a detailed introduction. If you experience lower back pain after doing sit-ups, you must understand the above content to find out what causes it. Then carry out targeted and effective treatment. I believe that after treatment, you will not experience lower back pain during future sit-ups.