Do you know what is the cause of backache after doing sit-ups? Many people will feel backache after doing sit-ups, which is caused by lactic acid accumulation in the body, which is a normal phenomenon. About what causes sit-ups and low back pain, I collected and sorted out relevant information. Let's have a look.
What is the reason for backache doing sit-ups? 1 Why do sit-ups hurt your back?
The traditional push-up posture is wrong: lying on the ground, knees bent, hands on your head, upper body straight, elbows touching your knees.
In that case, it is mainly the muscles in the inner thigh, not the abdominal muscles. Over time, it will cause changes in body shape, which in turn will cause tendon damage in the back. In addition, because the arm of force is relatively long, it will cause great working pressure on the intervertebral disc. When we are exhausted, we will involuntarily put our hands on our heads, which invisibly increases the probability of cervical spine damage and will weaken the actual effect of abdominal muscle training. What should I do with proper push-ups?
If you can lie flat on the bed at home, of course, bend your knees and put your legs on the bed, so that the kneecap and buttocks are about 60 degrees, which can prevent the muscles at the root of the thigh and the inner thigh from participating in the exertion.
Cross your hands on your chest. After the initial posture, gather the abdominal muscles, "roll" the upper body like a paper tube, feel that the clavicle (upper back) can leave the road, then slowly control the release, gently press the clavicle on the bed surface, and immediately repeat the next posture. During the whole posture, the waist can't leave the bed from beginning to end, only the upper body is "rolling" and "putting down".
If you want to reduce the difficulty factor, you can put your hands on your sides, or stand straight ahead, roll up your upper body and gently press your knees with your fingers. If you want to improve the difficulty coefficient, you can slow down the speed of posture or the frequency of lifting, or hang your feet in the air parallel to the road and 90 degrees from the thigh root.
Generally speaking, I firmly believe that after the above detailed introduction, you should have a certain understanding of the low back pain caused by doing sit-ups. The net editor suggested that you must pay more attention to rest during this time. Lumbago may also be caused by some diseases. If the back pain has not been relieved, you should choose to go to the hospital for treatment immediately.
What is the reason for doing sit-ups, backache and backache? 2 What's wrong with doing sit-ups?
The low back is a very important but easily injured part of the human body. Even if you train specifically for this part, you should pay attention to the training load and speed.
The action of sit-ups is not standard, and excessive back borrowing will lead to low back pain. Therefore, when doing sit-ups, don't hold your head with your hands, just put it on your ears. Sometimes the mind must be on the abdominal muscles. It is suggested to increase stretching movements after finishing a group, such as lower back, which is beneficial to the growth of abdominal muscles.
From the perspective of muscle exercise, the exercise part of sit-ups is the upper abdomen. The reason why the back is greatly stimulated may be that the body is lowered too much.
In fact, sit-ups are basically in the interval of less than 60 degrees in the middle, which can continuously stimulate the abdomen, reduce the proportion of inertial exercise, and be more effective for abdominal exercise. Don't touch the ground when you put it down, don't use explosive force when you go up, don't lean back too much, focus on the abdominal muscles, which can reduce the pressure on your back.
The traditional sit-ups are not correct: lying on the ground, knees bent, hands on your head, the whole upper body straight, so that your elbows touch your knees.
This kind of exercise mainly relies on the muscles at the root of the thigh, not the abdominal muscles. In the long run, it will lead to a change in posture, which will lead to back muscle strain. At the same time, because the arm of force is relatively long, it will cause great pressure on the lumbar spine. When we are tired, we will subconsciously hold our heads with our hands, which will increase the chance of cervical spine injury and weaken the training effect of abdominal muscles. How to do correct sit-ups?
If you are at home, you can lie on your back on the bed, bend your knees naturally, and put your legs on the bed, so that the knee joint and hip joint are about 60 degrees, which can avoid the muscles of the thigh and the root of the thigh from participating in the exertion.
Cross your hands on your chest. After the action begins, contract the abdominal muscles, and the upper body "rolls" like a paper tube, feeling the scapula (upper back) off the ground, then slowly control the descent, and the scapula touches the bed surface, and immediately repeat the next action. During exercise, the waist can never leave the bed surface, but the upper body is "rolled up" and "put down".
If you want to reduce the difficulty, you can put your hands on your sides, or straighten forward, roll up your upper body and touch your knees with your fingers. If you want to increase the difficulty, you can slow down or increase the number of times, or your feet are parallel to the ground and suspended at 90 degrees from your thighs.
Do sit-ups affect the waist?
Have a certain influence
On the one hand, sit-ups will involve gluteal muscles and abdominal muscles, need to arch the back, which will easily lead to spinal injury, and the lever force exerted by gluteal muscles will also compress the lumbar intervertebral disc. Simply increasing the number of sit-ups may aggravate the tension of flexor muscle chain, easily damage the back and put pressure on the spine for a long time, which should be paid enough attention to.
How to do sit-ups for low back pain?
1, clench fists with both hands, roll around the waist and massage, bottom-up, top-down, repeatedly, head forward and backward.
2. Rub your hands together to get hot, put them in the middle of the lumbar spine and push them from top to bottom for 30-50 times until they get hot locally.
3, hands Z waist, press the waist eye with the root of the palm, and shake the palm up and down quickly 15-20 times.
4. Take a sitting position and press the Weizhong point (behind the knee joint) on both legs with the fingertips of both hands, 1-2 minutes, until the pressing part feels sore and numb.
5, hands rested on her hips, thumb respectively on the waist, squeeze hard, and rotate kneading, clockwise first, then counterclockwise 36 times each.
6. Sit with your feet stretched forward, or bend your knees, or sit up straight. Lift the waist muscles with both hands 15-20 times respectively.
7. Walking backwards, yoga, jogging, etc. Everyone can exercise waist muscles, and you can often twist your waist before going to bed and make swallows fly in bed.
8. Do chest expansion exercises every once in a while (at this time, the elbows should be flat), and pull-ups and pull-ups.
9, the waist has a physiological curvature, the mattress can be appropriately thickened, and the hardness is moderate, so that the waist muscles can be fully rested.
10, don't wear shoes that are too high, which will easily increase the fatigue of the waist. Wear them as little as possible when standing and walking for a long time. At the same time, try not to wear low-rise pants during physiological period and lactation.
1 1. When sitting, make your hips and thighs sit on the whole chair surface, and lean your waist against the back of the chair.
12, the body should be straight, the shoulders should be flat, and the position of the mobile phone should be kept at an angle of 20 from the line of sight, so that the waist will not bend down excessively.
13, when carrying heavy objects, you should first tie up the horse stance just look up and then lift the heavy objects. At this time, the stressed part is the thigh, not the waist.