Do sit-ups really “destroy your back”? Expert opinions are shared. Sit-ups are a well-liked fitness routine that many instructors vouch for since it tones the abdominal muscles.
However, if Dr. Rob Jones, a chiropractor, is to be believed, “You may not realize it, but sit-ups are killing your back.” Dr. Jones stated, “I see patients with back pain all the time, and they usually do this move.
Instead, he included a link to a “more effective core movement for a way more functional core exercise that will help you #getbetternotolder and protect your back.”
Do sit-ups cause back pain?
There are drawbacks to doing sit-ups, especially if you don’t do them correctly or if you have certain medical issues. Fitness instructor Garima Goyal emphasized that although sit-ups are a common activity for building abdominal muscles, there are hazards involved and they might not be appropriate for everyone.
Where is the danger?
The lower back and neck strain
The possible strain sit-ups might put on the neck and lower back is one of their main drawbacks. Sit-ups can cause discomfort or even injury due to the repeated flexion of the spine, especially for people who already have medical conditions including lower back pain or ruptured discs. According to Goyal, “people may misuse their neck muscles when performing sit-ups, which can lead to neck strain.”
Concentrates solely on one abdominal muscle
Furthermore, while doing sit-ups, you mostly work your rectus abdominis while ignoring other core muscles. If this muscle area is given too much attention, it could lead to muscular imbalances and neglect to improve overall core strength.
Goyal recommended that for stability and injury prevention, a well-rounded core workout that include movements that target several muscle groups, such as the transverse abdominis and obliques, is essential.
Raises the chance of fractures
Sit-ups might be difficult for people with certain medical conditions, such as osteoporosis, according to Goyal. “In people with low bone density, the frequent spinal bending during sit-ups may raise the risk of compression fractures.
To reduce stress on the spine, alternative workouts like planks or reduced crunches are frequently advised for people with such disorders.
Not advised for general fitness
Furthermore, sit-ups might not be the best workout for reaching general fitness objectives.
Although they can help build abdominal strength, compound activities that work several muscle groups may be more effective in increasing functional strength and burning calories.
Compound exercises like lunges, deadlifts, and squats, in Goyal’s opinion, offer broader advantages.
Increased potential for harm
Poor form when performing sit-ups might potentially result in injury and poor performance. For example, using momentum instead of deliberate motions can make an exercise less effective and put you at danger for strain.
Perform core-focused intra-abdominal pressure workouts.
By tightening your core muscles and managing your breathing, you can induce intra-abdominal pressure (IAP), which is a tension within the abdominal cavity. This method is frequently applied to improve stability and safeguard the spine during exercises like deadlifts and squats.
By performing core-focused intra-abdominal workouts, you are essentially strengthening and engaging the muscles in your abdominal cavity that support and stabilize your spine during movement.
In order to apply intraabdominal pressure
- Inhale deeply into your diaphragm, stretching your abdomen as you do so.
- Hold your breath: Keep inhaling deeply as you tense your abdominal muscles. As a result, the abdominal cavity’s pressure rises, supporting the spine.
- Complete the exercise: Carry out the action while keeping your core taut.
- Exhale at the top of the movement: After completing the exercise, release your breath and repeat the motion for the remaining repetitions.
