Situps are calisthenic exercises that require no special equipment or machine to perform. They are done to strengthen the abdominals and hip flexors. Situp popularity has declined over the years, due to the growing consensus that the move places undue stress on the lower back. Some people experience back pain or rib pain as a result of situps and crunches.
Back Pain
There are several reasons why situps may cause back pain. The movement of a situp presses the spine into the floor and removes the natural curve from your lower back. Also, when you overwork your abs, the muscles become shorter. This may cause your lower back to straighten out instead of maintaining its natural curve, which will cause low back pain. In addition, the hip flexors attach to the lower back. Tight, overworked hip flexors may create an anterior tilt on your lower back which will cause pain. People unused to physical activity may also experience back pain after performing situps for the first few times.
Rib Pain
The muscles in the chest wall may become irritated during the first few sets of situps. This can translate into "rib pain." Injury to the back, neck, or chest may also manifest as side or rib pain. If the internal organs are compressed during sit ups, pain might radiate out to the ribcage. Lactic acid is one more possible cause of pain in the rib area; when too much lactic acid builds up during exercise it causes pain, tightness, and tenderness. This could affect the muscles between the ribs.
Exercise Alternatives
Plenty of core exercisesdon't involve situps and the accompanying back and rib pain. The front plank and side plank are two exercises that work on overall core strength. Start with holding each position for 30 seconds and increase the duration as strength improves. The glute bridge exercise works the hip flexors and the gluteus maximus. This creates a muscular balance within the core.
Caution
If your back or rib pain persists, consult a health care provider. The pain may be caused by injury or disease. Do not begin a new exercise program without first consulting your doctor, especially if you suffer from any health conditions. If, during exercise, you feel faint, nauseous, or dizzy, stop immediately and seek medical attention.
References
- American Council on Exercise: I Get Low Bak Pain During Situps
- Sports Injury Bulletin; Chest Wall Injuries; Sam Oussedik, Reza Jenabzadeh
- MayoClinic.com: Back Exercises In 15 Minutes A Day
- "Human Anatomy & Physiology"; Marieb, Elaine; Katja Hoehn; 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
