Does sit-ups cause back pain?
Many people may have a backache after doing sit-ups. Generally speaking, this is a normal phenomenon caused by long-term non-exercise, but if the situation is serious, you should seek medical advice in time.
The lower back is a very important part of the human body that is easy to be injured. Even if you are training specifically for this part, you should pay attention to the training load and speed. The sit-up movement is not standard, too much lumbar back can cause low back pain, so everyone When doing sit-ups, don't hold your hands on your ears, just put them on your ears. Time must be in the abdominal muscles. It is recommended to increase the stretching after finishing a group, such as lower waist, which is good for abdominal muscle growth. From the point of view, the sit-up exercise is the upper abdomen. The reason why your back is stimulated is very large. The main reason may be that your body is released too much.
From the point of view of muscle exercise, the exercise site for sit-ups is the upper abdomen. The main cause of pain in the waist may be that your body is released too much. In fact, it is basically within a range of less than 60 degrees in the middle. Exercise, which is continuous to the abdomen, can reduce the proportion of inertial exercise, and is more effective for abdominal exercises. Don't touch the ground when you put it down, don't use explosive force when going up, don't lean too much, the other is to pay attention Focus on the waist and abdominal muscles, which will reduce the back pain.
Sit-ups will hurt your waist
In general, sit-ups do not hurt the waist, but the wrong way of exercising may lead to waist injuries.
Sit-ups have a certain effect on the waist. On the one hand, sit-ups involve gluteal muscles and abdominal muscles. This requires a bow back, which can easily lead to damage to the spine. The lever exerted by the gluteal muscles also presses the lumbar disc. Simply increasing the number of sit-ups may exacerbate the tension of the flexor chain, which can easily damage the back and cause stress on the spine for a long time, so pay enough attention. To avoid or minimize the effect of sit-ups on the waist, It is recommended not to do sit-ups alone. It is necessary to pay attention to doing some aerobic exercise, flat support, side plate and other basic exercises that help muscle development, gradually increase the number of sit-ups, and slowly sit-ups. , pay attention to the action and essentials of sit-ups, and then ensure their exercise.
Because many people only look up when doing sit-ups, but forget the control of falling, the back is completely relaxed after lying down, the groove will appear in the waist, physiologically called 'pelvis forward', and the pelvis Tilting is likely to cause low back pain or injury. In addition, sit-ups have a lot of pressure on the lumbar spine, and many people have insufficient waist and abdomen strength. In order to achieve the number of times, they will rely on inertia when they get up, which will also cause damage to the lumbar spine. Lead to lumbar disc herniation. In addition to possible damage to the lower back, in fact, sit-ups are not particularly good for the abdominal muscles. Many people do sit-ups, the front side of the thigh is more sour and tired than the abdominal muscles, so now Many bodybuilders have abandoned sit-ups.
What to do when doing sit-ups and backache
1. Make a fist with both hands, roll the waist and roll around, massage, bottom-up, top-down, repeated times, the head can be tilted forward and backward.
2, after the two hands on the fever, overlap placed in the middle of the lumbar spine, push the top and bottom 30-50 times, to local heat.
3, both hands rubbing the waist, with the palm of the hand pressing the waist, the palms quickly up and down for 15-20 times.
4, take the seat, with the two fingertips on the two points on the knees (post-knee joint), click for 1-2 minutes, until the press is exposed to acid, hemp, bulging feeling.
5, with both hands on the hips, press the thumb at the waist, press firmly, and rotate the 揉 press, first clockwise, then counterclockwise 36 laps.
6, sitting on both feet, or bending the knees, or sitting posture. Both hands are pinched separately, lifting the waist muscles 15-20 times.
7, go down, yoga, jogging, etc. can exercise to the waist muscles, you can often twist, do a swallow fly in bed before going to bed.
8, every other time to do chest expansion exercise (at this time, the elbow should be flat), and back to the waist, pull up and so on.
