why do sit ups hurt my lower back

Improperly performed situps or doing too many situps before the lower back is sufficiently developed can indeed cause back pain. One common method of the exercise involves placing feet under a bar to make it easier to complete a situp. However, this exacerbates the potential for back pain because by anchoring the feet and placing abnormally hard pressure on hip flexors, the spine is forced into an anterior pelvic tilt that could damage discs or strain ligaments. Back pain from situps is also possible because of pre-existing conditions that emerge during situps. During situps, many people place clasped hands behind their head or neck to help raise the upper body and prevent neck muscles from fatigue. However, this action may encourage back pain by causing cervical flexors located in the neck to shift pressure to lower-body muscles. Then, as abs strengthen and neck muscles weaken, an imbalance in muscle power occurs, potentially provoking back pain during an extended session of situps. Try crossing your arms over your chest to prevent this. Because situps involve muscles surrounding the spine, mechanical problems may occur that cause back pain, including muscle tension, spasms, sprains and ruptured discs, also known as herniated discs. Sprains from situps happen when they are performed improperly and the back is twisted or raised aberrantly. Spasms and painful tension emerge when someone overexerts the back during situps by doing too many of them too quickly.


Muscles rebel by tearing and becoming inflamed when fatigued caused by irritated and breached nerve endings. If you've tried to improve your form or changed your situp routine but still experience pain, there are other things you can try. Experiencing back pain during situps is frequently a consequence of performing this exercise on the hard ground. When doing situps on a hard platform, the spine is pushed against the ground as the hip flexors and abdomen muscles raise the upper body and extend the spine, placing pressure on the lower part of the spine. Try doing situps on a pad, carpet or other supportive surface that provides some flexibility rather than rigidity. Another way to perform situps without aggravating the lower back is to lie in bed and elevate your legs slightly by propping them up on bedding. If you continue to experience pain during situps and have been examined for underlying conditions that could be causing the pain, other exercises can successfully replace situps and give you the same beneficial results. Hip raises involve using legs to "crunch" abs rather than rolling down on your lower spine to exercise abs. Using stability balls is another method that integrates upper-body strength and stomach muscles in the same way situps do. In addition, hanging crunches are also good substitutes for situps because this exercise uses the same muscles as situps without pressure on the lower back.
Many people complain about lower back pain during and after doing abdominal exercises.


I used to have, but I found out why. There are mainly three reasons why it happens. The first is there are some ab exercises that put more tension on the lower part of the back. These can be sit ups, crunches or Russian twists. It is crucial while you do these sorts of workouts, your lower back must be as close to the floor as possible. You can help yourself by putting a pillow under your back, but the aim is to learn how to do these exercises in the right way. There are several other exercises that do not put so much stress on your back, for instance, knee or leg raises on the floor or bars. I always do these workouts, and I have never had any pain. On top of that, they are really efficient. The next problem that may cause problems is the improper performing of the exercises. It is necessary to concentrate on the motion, do it slowly, use your abdominal muscles and do not use swing. A bad move can damage your back. If you are a beginner, spend time on learning how to do the workouts correctly and start with ones you can do easily and comfortably. Then go to harder ones. Doing ab exercises properly is not just critical to avoid injury, but also to get better results. The last thing you must do is to strengthen your lower back.


These muscles are essential for proper posture. The reason of injuries and back pain comes from that these muscles are usually weak. I did not use to care about low back training, and I had pain. Then, I read a lot about this problem, all the experts suggest training it. Firstly, I was skeptic a bit, Won t it bad if I train these muscles? Wouldn t it be better to use them as less as possible? I found the answers to these questions myself. I started doing exercises such as, Superman and various activities on a stability ball. After a few weeks, my pain disappeared, and I could do ab workouts more accurately. Now I use a Roman chair to the hyperextension. It is better since it provides full range of motion. Here is a great infographics with several exercises that help to avoid and cure the pain. As you can see using a hyperextension bench is suggested to do the hyper-extension exercise which is a very efficient move. You can also find some stretching activities. And finally here are some stretching exercises. Conclusion No matter what sorts of training you do, you use your these muscle groups all the time, so it is vital to strengthen it. For the question how to get rid of lower back pain during ab exercises, my answer is: strengthen it and do the ab workouts correctly. Did you find these tips helpful? Share with your friends. July 14, 2017.

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