Sit-ups and back pain - Tilted Forum Project Discussion Community

Antagony · 06-09-2003, 08:39 AM

Okay, I like sit-ups. It's a pretty easy way to get a nice ab burn. My problem is that any time I do many (like yesterday I did 120), I end up with back pain.

It's not a back soreness, it's my vertebrae that hurt.

So anyway, what I'm asking is what kind of alternative sit-ups can I do that are easier on my back?

JStrider · 06-09-2003, 08:42 AM

are you doing the sit ups on a hard surface? get a pad if you are...

and maybe do more crunches then sit ups... that might be easier on the back...

Sparhawk · 06-09-2003, 10:16 AM

STOP DOING THEM RIGHT NOW!!!

Okay, now that I have your attention I'll tell you why:

Traditional situps emphasize sitting up rather than merely pulling your sternum down to meet your pelvis. The action of the psoas muscles, which run from the lower back around to the front of the thighs, is to pull the thighs closer to the torso. This action is the major component in sitting up. Because of this, situps primarily engage the psoas making them inefficient at exercising your abs. More importantly, they also grind the vertebrae in your lower back.

They're inefficient because the psoas work best when the legs are close to straight (as they are when doing situps), so for most of the situp the psoas are doing most of the work and the abs are just stabilising.

Putting the thighs at a right angle to the torso to begin with means that the psoas can't pull it any further, so all of the stress is placed on the abs.

Situps also grind vertebrae in your lower back. This is because to work the abs effectively you are trying to make the lower back round, but tension in the psoas encourages the lower back move into an exaggerated arch. The result is the infamous "disc pepper grinder" effect that helps give you chronic lower back pain in later life.

I've highlighted the portion that applies to you.

Antagony · 06-09-2003, 04:15 PM

While that is good information, how do you suggest I exercise my abs?

I need an alternative to sit-ups.

JStrider · 06-09-2003, 04:57 PM

"pulling your sternum down to meet your pelvis."

crunches... like i said...

Sparhawk · 06-09-2003, 06:10 PM

I suggest an ab roller, or it's popular nickname "wheel of death". Great ab exercise!

Antagony · 06-10-2003, 08:43 AM

Actually a friend made a pretty good suggestion.

He said to put the backs of your legs against a wall and scoot up so your butt is also against the wall, then do crunches from there.

Thanks for your suggestions, guys

Antagony · 06-11-2003, 10:51 PM

I found the best sit-up replacement ever!

Okay, basically do like I said in the post above, except you place a large (somewhat stiff) pillow under your butt and lower back. Actually, I think a couch cushion might work well.

From there, your body should be at a slight downward angle from the wall, but make sure it's an even angle, your back straight as possible.

Now keep your arms straight out. Do crunches and bring your palms to the wall. Bend your elbows a bit if you need to, but otherwise don't move your arms.

Oh man, you feel the burn really fast, and it puts very little pressure on your back. I could even do these with my back still being a bit sore from sleeping crooked.

tracer-bullet · 06-14-2003, 09:34 AM

Weighted leg raises and cable crunches are also really effective exercises. Besides normal weighted crunches, they are the only ab exercises I do. Oh, and crunches on a Swiss ball are amazing too. They really help work the core abdominals as well.

thingstodo · 06-15-2003, 04:02 PM

just stay away from sit ups.... do crunches, and there are a million variations. Bicycle spin classed work your core really well as well as fitness yoga.

bing bing · 06-19-2003, 05:31 AM

invest in a swiss ball. It will come with instructions.

06-09-2003, 08:39 AM	#1 (permalink)
Antagony Psychopathic Akimbo Action Pirate Location: ...between Christ and Belial.	Sit-ups and back pain Okay, I like sit-ups. It's a pretty easy way to get a nice ab burn. My problem is that any time I do many (like yesterday I did 120), I end up with back pain. It's not a back soreness, it's my vertebrae that hurt. So anyway, what I'm asking is what kind of alternative sit-ups can I do that are easier on my back? __________________ On the outside I'm jazz, but my soul is rock and roll. Sleep is a waste of time. Join the Insomniac Club. "GYOH GWAH-DAH GREH BLAAA! SROH WIH DIH FLIH RYOHH!!" - The Locust

06-09-2003, 08:42 AM	#2 (permalink)
JStrider Poo-tee-weet? Location: The Woodlands, TX	are you doing the sit ups on a hard surface? get a pad if you are... and maybe do more crunches then sit ups... that might be easier on the back... __________________ -=JStrider=- ~Clatto Verata Nicto

06-09-2003, 10:16 AM	#3 (permalink)
Sparhawk Dubya Location: VA	STOP DOING THEM RIGHT NOW!!! Okay, now that I have your attention I'll tell you why: Traditional situps emphasize sitting up rather than merely pulling your sternum down to meet your pelvis. The action of the psoas muscles, which run from the lower back around to the front of the thighs, is to pull the thighs closer to the torso. This action is the major component in sitting up. Because of this, situps primarily engage the psoas making them inefficient at exercising your abs. More importantly, they also grind the vertebrae in your lower back. They're inefficient because the psoas work best when the legs are close to straight (as they are when doing situps), so for most of the situp the psoas are doing most of the work and the abs are just stabilising. Putting the thighs at a right angle to the torso to begin with means that the psoas can't pull it any further, so all of the stress is placed on the abs. Situps also grind vertebrae in your lower back. This is because to work the abs effectively you are trying to make the lower back round, but tension in the psoas encourages the lower back move into an exaggerated arch. The result is the infamous "disc pepper grinder" effect that helps give you chronic lower back pain in later life. I've highlighted the portion that applies to you. __________________ "In Iraq, no doubt about it, it's tough. It's hard work. It's incredibly hard. It's - and it's hard work. I understand how hard it is. I get the casualty reports every day. I see on the TV screens how hard it is. But it's necessary work. We're making progress. It is hard work."

06-09-2003, 04:15 PM	#4 (permalink)
Antagony Psychopathic Akimbo Action Pirate Location: ...between Christ and Belial.	While that is good information, how do you suggest I exercise my abs? I need an alternative to sit-ups. __________________ On the outside I'm jazz, but my soul is rock and roll. Sleep is a waste of time. Join the Insomniac Club. "GYOH GWAH-DAH GREH BLAAA! SROH WIH DIH FLIH RYOHH!!" - The Locust

06-09-2003, 04:57 PM	#5 (permalink)
JStrider Poo-tee-weet? Location: The Woodlands, TX	"pulling your sternum down to meet your pelvis." crunches... like i said... __________________ -=JStrider=- ~Clatto Verata Nicto

06-09-2003, 06:10 PM	#6 (permalink)
Sparhawk Dubya Location: VA	I suggest an ab roller, or it's popular nickname "wheel of death". Great ab exercise! __________________ "In Iraq, no doubt about it, it's tough. It's hard work. It's incredibly hard. It's - and it's hard work. I understand how hard it is. I get the casualty reports every day. I see on the TV screens how hard it is. But it's necessary work. We're making progress. It is hard work."

06-10-2003, 08:43 AM	#7 (permalink)
Antagony Psychopathic Akimbo Action Pirate Location: ...between Christ and Belial.	Actually a friend made a pretty good suggestion. He said to put the backs of your legs against a wall and scoot up so your butt is also against the wall, then do crunches from there. Thanks for your suggestions, guys __________________ On the outside I'm jazz, but my soul is rock and roll. Sleep is a waste of time. Join the Insomniac Club. "GYOH GWAH-DAH GREH BLAAA! SROH WIH DIH FLIH RYOHH!!" - The Locust

06-11-2003, 10:51 PM	#8 (permalink)
Antagony Psychopathic Akimbo Action Pirate Location: ...between Christ and Belial.	I found the best sit-up replacement ever! Okay, basically do like I said in the post above, except you place a large (somewhat stiff) pillow under your butt and lower back. Actually, I think a couch cushion might work well. From there, your body should be at a slight downward angle from the wall, but make sure it's an even angle, your back straight as possible. Now keep your arms straight out. Do crunches and bring your palms to the wall. Bend your elbows a bit if you need to, but otherwise don't move your arms. Oh man, you feel the burn really fast, and it puts very little pressure on your back. I could even do these with my back still being a bit sore from sleeping crooked. __________________ On the outside I'm jazz, but my soul is rock and roll. Sleep is a waste of time. Join the Insomniac Club. "GYOH GWAH-DAH GREH BLAAA! SROH WIH DIH FLIH RYOHH!!" - The Locust

06-14-2003, 09:34 AM	#9 (permalink)
tracer-bullet Upright	Weighted leg raises and cable crunches are also really effective exercises. Besides normal weighted crunches, they are the only ab exercises I do. Oh, and crunches on a Swiss ball are amazing too. They really help work the core abdominals as well.

06-15-2003, 04:02 PM	#10 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	just stay away from sit ups.... do crunches, and there are a million variations. Bicycle spin classed work your core really well as well as fitness yoga. __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

06-19-2003, 05:31 AM	#11 (permalink)
bing bing Addict Location: Melbourne, Australia	invest in a swiss ball. It will come with instructions.