Is it normal to have back pain from sit-ups?

When we exercise, sit-ups are a common exercise. Because doing sit-ups can help you lose weight, especially fat around the waist. People now realize that obesity not only affects people's image, but also mainly affects people's health. So we should pay attention to doing sit-ups correctly, because if we can't do it correctly, it will affect the effect. Is it normal to have lower back pain from sit-ups?

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

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 you feel that your waist and back are greatly stimulated is that your body is lowered too much during the exercise.

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 movement is incorrect, which is to 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 to exert force, rather than the abdominal muscles. If this continues for a long time, it will lead to subtle changes in body posture and thus cause muscle damage to the waist.

2Why do I have back pain when doing sit-ups?

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 should basically exercise in the middle, slightly above the 60-degree range, so that the stimulation to the abdomen is continuous, which can reduce the proportion of inertial movement and is more effective for abdominal exercises. When lowering, do not let the upper back touch the ground, and when raising it, do not use explosive force, and do not lean back too much. In addition, you should focus on the waist and abdominal muscles, so as to reduce the force on the waist and back.

The waist and back are 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. If you insist on doing large movements quickly, your waist will hurt.