"How to Avoid Low Back Pain Caused by Sit-Ups"

Understand Correct Training Principles and Get a Profound Individualized Training Plan to Avoid Spinal Surgery and Pain Meds

^{Many individuals unknowingly risk serious back injuries in their quest for a healthier and stronger back.}

^{In this article, I will address a common, yet potentially harmful exercise: sit-ups.}

^{Let´s forget opinions now. But let´s listen to hard science facts:}

^{A wealth of research has been dedicated to this subject, and prominent studies include a 2005 investigation on military personnel stationed at the US Army's Fort Bragg. It unveiled that 56% of all injuries sustained during the biennial Army Physical Test were associated with the execution of sit-ups.}

^{Furthermore, extensive research has highlighted the adverse effects of sit-ups, with a special acknowledgment of the valuable insights provided by Professor Stuart McGill from Canada. He is a renowned authority in biomechanics and has underscored that performing sit-ups, both dynamic and quasi-static, imposes substantial compressive loading exceeding 3000 N on the lower back.}

^{Back injuries related to sit-ups aren't always sudden; they often develop slowly over time, with the damage going unnoticed until it becomes significant.}

^{Sit-ups can lead to back pain due to the repetitive motion involved, which mimics an injury mechanism resulting in disc herniation on the posterior side.}

^{Additionally, the substantial loads on the spine, especially when sit-ups are performed vigorously, increase the likelihood of injury.}

^{It's crucial to recognize that disc herniations aren't solely caused by heavy loads; they often result from frequent forward bending, particularly when done repeatedly to the point of exhaustion.}

^{Individuals who are overweight, underweight, physically unfit, smoking, and possess a history of prior injuries exhibit a significantly elevated susceptibility to sustain injuries as a result of performing sit-ups.}

^{Navigating the Information Age:}

^{The gigantic abundance of information, coupled with misinformation, in today's modern age can make it very challenging to find reliable sources of knowledge on safe and effective exercises.}

^{As a specialized physical therapist for back pain, I'll provide fundamental knowledge to guide you towards a successful training plan for your back. This plan isn't just about preventing back injuries; it's designed to help you develop a healthy strong back which also looks good.}

^{Achieving Balance:}

^{Your first priority should be to strike a balance between stability, linked to strength training, and mobility, connected to relaxation and stretching.}

^{Finding this balance is a highly individual matter, as each person's genetic makeup, natural flexibility, strength and movement patterns are unique.}

^{The approach is simple: when mobility is excessive, focus on stability, and vice versa. This balanced approach promotes a healthy lower back.}

^{However, it's essential to understand that this approach may oversimplify situations.}

^{For example, a professional weightlifter aiming to become a world champion has different needs than an average person.}

^{They must manage substantial loads on a regular basis and particularly alternate between traction and relaxation techniques. Additionally, they need to strengthen muscles on the opposite side of those used intensively.}

^{In contrast, non-professional individuals without such professional athletic aspirations could simply prioritize reducing the amount of intensive strength training to maintain a balanced regimen.}

^{Failing to distinguish these principles is a common oversight in health and sports professions, despite their significant impact.}

^{Applying athletic top performance principles to common individuals is often simply wrong.}

^{Tailoring Back Training:}

^{The spine significantly differs from typical joints like the knee or elbow:}

^{it houses very sensitive and vulnerable structures such as the spinal cord and spinal nerve roots, essential for major movements and even most basic life functions such as breathing. An injury to the spine can result in breathing difficulties or even death, or significantly impaired limb mobility.}

^{So, when working on these sensitive spinal structures, great mindfulness is essential.}

^{To achieve optimal spine health, individualized analysis is vital.}

^{Health goals often differ significantly from professional performance goals.}

^{While there may be shared patterns, your back and goals are really unique.}

^{They can't be directly compared to others.}

^{The more individualized the analysis, the more precise the plan, leading to higher success rates.}

^{My primary advice is to seek profound individualized analysis through self-assessment and/or professional assistance.}

^{By maintaining consistency and following your tailored plan, you can prevent failures and achieve your desired level of back health and fitness.}

^{Additionally, remember that training plans should adapt as your levels of mobility, stability, and personal preferences evolve. Adaptation isn't just necessary; it optimizes muscle response and mental adaptation while adding variety also for just more fun.}

^{Conclusion and Brief Summary:}

^{Engaging in sit-ups carries a heightened risk of low back injury.}

^{Consistent repetitive forward flexion of the spine, particularly under added load, exerts significant pressure on your intervertebral discs.}

^{It is advisable to refrain from including sit-ups as a routine exercise in your fitness regimen, especially if you are overweight, underweight, physically unconditioned, smoking, have a prior history of back injury, or engage in this exercise without proper warm-up, to the point of exhaustion, and at high speed.}

^{It's essential to understand the nuances, customize your approach, and adapt to changing needs.}

^{Get a profound individualized analysis of your body and movement patterns to get best results.}

^{You can do different exercises to work your abs that won't hurt your back like sit-ups can. Try things like side planks, front planks, and curl-ups.}

^{Specifically, refrain from significant spinal bending immediately after waking or following extended periods of sitting, as your intervertebral discs are more susceptible during these moments due to increased fluid content.}

^{Armed with this knowledge, you can safeguard your back while moving forward to transform yourself into a strong person with a pain-free, healthy and attractive back.}

About the author:

Dennis Bruns is a Physiotherapist (graduated in 2007) from Germany who mostly helps people to overcome back pain for good. And he is teaching other physiotherapists to become back pain specialists, too.

Contact for more information:

• www.tiktok.com/@physiodennisbruns

•       www.youtube.com/@PhysioDennisBruns 

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