back pain during sit ups

[steel]

iv decided to incoporate 3 x 10 sit ups every morning to wake myself and try to build a stronger core. well when i started today all i could hear and feel was clicking all over my lower/middle back. it sounded like a series of crunching noises. is this because im not used to it or does it sound more like an injury? my back feels sore quite often but its never in 'pain'

thanks

 

[Big Smoothy]

^ Sit-ups are bad for the back.

Crunches are more effective and safer, IMO.

Check out www.exrx.net

and click on "weight training" on the top left side.

Then click "abdoman." You'll video and instructions on the various types of exercised that hit you Abs and Obliques, of which the latter, you shouldn't neglect.

Let us know what you find.

 

[GAOUTLAW]

alot of motion in a sit up is wasted motion and definetly bad for your back. crunches are defintely a better ab training option. the sounds you heard a probably just your back popping just like it would if you had someone pop it. the sorness is probably just from the stress you put on your back at the middle of the sit up which also is the point were the sit up stops being productive for your abs. probably nothing to worry about.

 

[DOMS]

^ Sit-ups are bad for the back.

Crunches are more effective and safer, IMO.

Snafu is spot on. Sit-ups place some horrible shearing stress on the lower back. They're great once in a while, but stick with crunchies. There are many types to choose from, plus you can do them weighted.

 

[steel]

thanks for the advice - crunches it is then! its never made sounds like that before - it was like a series of small pops. i dont think its anything to worry about either its just a horrible noise!!!!!!!!!!

 

[CowPimp]

I have never heard that situps are an issue with your lower back. What is the resource you obtained this information from, or is this based on empirical evidence?

 

[PWGriffin]

I have never heard that situps are an issue with your lower back. What is the resource you obtained this information from, or is this based on empirical evidence?

A good friend of mine who is a chiropractor said the same thing about it being bad for ur back. I have actually felt pain in my back mid sets as well.

 

[nikegurl]

i'd suggest including some lower back exercises (think hypers for instance) in addition to ab training.

 

[mPK]

i get back pain doing crunches. doing the type of situps i illustrated in the ' The best abs exercise i ever did ' thread I don't hurt my back and I find it the best exercise i ever did , duh

 

[DOMS]

I have never heard that situps are an issue with your lower back. What is the resource you obtained this information from, or is this based on empirical evidence?

I've read a few papers (medical and otherwise) that said that traditional sit-ups placed undue stress on the spine. I'll try and track one down for you.

 

[CowPimp]

I've read a few papers (medical and otherwise) that said that traditional sit-ups placed undue stress on the spine. I'll try and track one down for you.

I'd appreciate that. I would certainly be interested in reading one because I implement situps into my routine often enough.

 

[furion joe]

a possibility?

I've noticed that some trainees inadvertently round their backs when in the starting position of the situp or crunch. This happens when the whole shoulder region is brought all the way back and is flat on the floor/bench. As the movement begins, stress is transferred to the lower back and lower abs.

Keeping the lower back in contact with the floor/bench and then starting the situp or crunch in a position that allows just the shoulder blades to touch the floor/bench may alleviate the problem or reoccurrence of any back pain.


Just an observation...

 

[Squaggleboggin]

I'd appreciate that. I would certainly be interested in reading one because I implement situps into my routine often enough.

Ditto. I used to do jackknife sit ups and they're something I'd do again if I felt I needed more core work, so this could be useful to know.

 

[DOMS]

I'd appreciate that. I would certainly be interested in reading one because I implement situps into my routine often enough.

All that I've read about them were in printed form, but I've found a few items on the web.

Here and Here

The biggest problems revolve around the grinding of the vertebrae and if you have any spinal injuries (which it will exacerbate).

"Psoas muscle contraction tugs on lower vertebrae, causing them to grind together."

 

[ABLQ2]

i have read multiple articles stating that only the first 20% of movement in the situp is directed at the abs, the rest of the movement emphasizes the lower back. I do situps, but i do it with my back strait as i would a dead lift- i tend to notice this is a lot harder, but i dont have any back pain at all.

 

[ABLQ2]

also, here is a source for you, cow

http://www.exrx.net/ExInfo/DangerousExercises.html#anchor415546

 

[Yanick]

That tug doesn't do much harm as long as the abs remain strong enough to prevent your back from arching. But, unfortunately, even if you're in great shape, the abs tire fairly quickly. Eventually, your back begins to arch, causing the vertebrae around the psoas attachment to grind together. After a few years of this, you may be stuck with chronic lower back pain as a result of disk degeneration.

i don't have the energy/will to read both those articles but this paragraph turns me off to anything else this guy (whoever he is, the author doesn't seem to be listed) has to say. I don't understand what he means by 'keeping your back from arching' as that is the function of the abs-spinal flexion aka 'rounding your back.'

and that whole spiel about, anything you can do hundreds of is not good for conditioning. does he know the meaning of conditioning? i'm sure you can use the term conditioning for many things but when most people say conditioning they mean aerobic conditioning which implies extended length/low-moderate intensity exercise.

sure hundreds of reps of sit ups are unnecessary and most likely a waste of time, but that is why we train with weight, if you can do one hundred sit ups throw a 45 on your chest and see how many you can do.

 

[Yanick]

also, here is a source for you, cow

http://www.exrx.net/ExInfo/DangerousExercises.html#anchor415546

thats a great article, as they don't make these outrageous all or none statements and instead admit that for some they might be dangerous (untrained etc) and for others they are perfectly fine.

just to get a better understanding of this, are they basically saying that it is dangerous because the abs flex the spine and the psoas flex it even more?

i just don't understand the whole 'ab strength to counteract the psoas' as they both work anteriorly (flexing the hip/spine) so i don't see how abs can counteract anything the psoas the do

 

[CowPimp]

All that I've read about them were in printed form, but I've found a few items on the web.

Here and Here

The biggest problems revolve around the grinding of the vertebrae and if you have any spinal injuries (which it will exacerbate).

"Psoas muscle contraction tugs on lower vertebrae, causing them to grind together."

Both of those sources are the same thing; they got their information from Legendary Abs, whatever the Hell that is. I think it sounds a tad like exaggerated theory, but I will look into it.