In this article: Sit-ups are a very simple fitness method, which can exercise a person's abdominal muscles. Many people want to do sit-ups as soon as they have time, but what is the back pain in practicing sit-ups?

Many people who lack exercise will feel back pain when they first start doing sit-ups. So what about the back pain caused by sit-ups? I'll tell you how to do sit-ups with low back pain!

How to do sit-ups with 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. lick your waist with both hands, press the waist eye with the root of your palm, and shake your 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.

Four benefits of sit-ups:

First, increase the strength of abdominal muscles. During sit-ups, the abdominal muscles exert more force. Long-term exercise is mainly to improve abdominal strength and make muscle groups more developed, which is one of the effective ways to exercise abdominal muscles. Combined with other aerobic exercises, it can play a role in losing weight and bodybuilding, while simple sit-ups can't consume fat better.

Second, exercise the perseverance of sit-ups. In fact, the exercise of sit-ups is not very large, but it is not easy to persist in doing it every day and maintain a certain exercise frequency. Therefore, this simple exercise is a way to test your perseverance. Perseverance in small exercises will become a great event. Do you have perseverance to stick to every day?

Third, it can be beneficial to gastrointestinal movement. Sit-ups need to be combined with breathing methods, which can stimulate gastrointestinal peristalsis during exercise, facilitate excretion in the body, dredge the air in the stomach, and prevent constipation well.

Fourth, you can reduce your stomach and groin. Sit-ups are a very beneficial exercise for girls. They can stimulate groin while exercising abdominal muscles, improve blood circulation in the abdomen, stretch the muscles in the north, get exercise in balance and coordination, and relieve gynecological problems and enhance immunity to some extent.