What is the problem of back pain when doing crunches, and why is the back pain when crunches?

Why do you have back pain when you do crunches? Pay attention to training 2 movements, and it will have an effect in a week!

There are generally three scenarios.

In the picture, the top is the force of too many hip flexors, which causes a strong shear force to form at the hip flexor insertion, and the following is the vertebrae that do not leave the ground in order, and the lumbar spine is suspended first, and then the thoracic spine rises again, and the bridge will rise into the lumbar spine, and the load will be too large, and then it will directly lead to the over-addition of the upper hip flexors.

And then there's the lack of force, the extreme contraction of the non-dominant muscle groups trying to help the movement, and then the bench causes muscle injury.

The back pain when the crunch is destroyed may be caused by an unstandard posture, and it can be corrected to correct the posture, and it may also be caused by the speed of restoration, so you need to pay attention to the strength and speed. If it is said to be a transient low back pain, it may be caused by long-term inactivity or too vigorous exercise, which is caused by the accumulation of lactic acid. If the injunction is not transient, but recurrent, it may be caused by a lumbar disorder and it is necessary to go to the hospital for examination.

Low back pain during crunches is caused by muscle strain or temporary muscle soreness after exercise. If the pain is still obvious after two or three days, it is recommended to go to the hospital for examination.

The crunch can exercise the rectus abdominis muscle, but if you have back pain after the crunch, you need to consider whether it is an exercise or a muscle strain formed by a substandard posture. If there is a problem with the lumbar spine or the kidney function is affected or damaged, doing abdominal curls may cause or aggravate the discomfort of the lower back caused by the original disease. At the same time, consider whether it is a lack of exercise, and the soreness caused by excessive one-time exercise that causes the muscles to continue to tighten in a short period of time.

After the occurrence of low back pain, combined with their own conditions, while excluding the original low back pain diseases in the whole body, pay attention to the control of posture and quantity.

A large dose of exercise in the abdomen will increase the pressure on the lumbar spine, causing the possibility of a herniated disc in the lumbar spine.

No, you have to exercise step by step, don't be in a hurry, roll a little first, and wait for your body to adapt to this kind of crunch exercise, you won't have back pain when crunching.

If a patient experiences low back pain while practicing crunches, it is often due to the following reasons.

First, it may be caused by fatigue of the lower back muscles. During the crunch exercise, the patient needs to keep the waist in a backward arch position. Over time, it may cause excessive fatigue of the lower back muscles, which in turn may lead to low back pain.

Second, this condition may be caused by excessive squeezing of the patient's lower back. For example, during repeated abdominal crunches, the lower back may be squeezed excessively, which may cause significant pain in some bony protrusions. This condition is more likely to occur when the patient is too thin, or when the exercise equipment is too strong.

In this case, it is likely that the deep core is not involved, and the superficial core is exerting too much force, so it is recommended to exhale first and tighten the abdomen during the crunch to complete the action.

Many people think that the exercise of crunches may be harmful to the waist, and does the loss of fluid crunches really hurt the waist? What should I do if I have crunch and back pain? Is it possible to train abdominal muscles with crunches?

Does a crunch hurt the waist.

No. The correct crunch action is that the upper back is off the ground, and the lower back, that is, the waist, is not off the ground, and the lumbar spine will not be affected, so doing the crunch will not hurt the waist.

What to do if you have crunch and back pain.

The reason for back pain is generally because the action of doing crunches is not very standard, and the first situation is that the speed is too fast when the fall is restored, which will cause back pain. The second situation is when the abdomen is completely relaxed when falling, which can also cause low back pain. The third situation is that the muscles are too tense during abdominal crunches, the muscles lack elasticity, and the waist is not flexible enough, which is especially easy to cause back pain.

The crunches have high requirements for the flexibility of the waist, before doing the crunches, you can move the muscles and bones to twist the waist and lower the waist, lie flat on the yoga mat and then use the waist and abdomen to exert force, curl the thighs and the upper body close to the thighs, and use the strength of the waist to fall slowly when the fall is restored, and the shoulders can not land when the abdomen is contracted. Like a spring, rely on the strength of the waist to repeatedly do the movement of the curve of the leg and the waist upward. When doing crunches, the speed must be controlled comfortably, and it is not too fast, so it is especially easy to strain the ligaments.

Can crunches build abs.

Yes. The crunch is an exercise that specializes in exercising the abdominal muscles, which can help increase the volume of the rectus abdominis muscle, and through various variations of the crunch, it can also exercise the abdominal muscles of other parts to create the best abdomen, and is conducive to the enhancement of core strength and the stability of the torso.

Which is more advantageous, crunches or sit-ups.

For building abs, crunches are better. Sit-ups are actually more about the legs and iliopsoas muscles driving the body up, which is more likely to damage the lumbar spine and make the waist hurt in the long run, and this exercises less for the abdominal muscles. The abdominal crunch is completely using the abdominal muscles to complete the action, which can effectively exercise the abdominal muscles.

To do the crunch action, you must lie flat on the ground, bend your legs, cross your hands in front of your chest, tighten your chin, lift your head and chest at an angle of 45 degrees to the ground and then put it down, pay attention to the waist always close to the ground and do not leave, the crunch action should be completed in groups, and you will not have back pain if you do a proper massage after the exercise.

The cause of low back pain during crunches is because the force is exerted at the wrong part. To do crunches, you should use the strength of the abdomen to exert force, not to use the waist force, if you use the abdominal force, the abdominal muscles will be very sore, and if you use the waist force, of course, you will have back pain.

When doing crunches, you should feel the strength of your abdomen, use your abdomen to exert force, and adjust your breathing.

Don't do it so much, lower it a little, do three sets a day instead of five.

1 Muscle aches.

If you don't exercise for a long time or do crunches for the first time, a large amount of lactic acid will accumulate in the abdomen and sides, and the muscles will be slightly torn, making people feel like back pain. This is normal, just rest for two days and then continue exercising. This will not happen again after getting used to the intensity of exercise.

2 Waist off the ground.

When doing crunches, the upper back is too high, resulting in pulling the lower back and waist off the ground, resulting in long-term force on the waist and damage to the lumbar spine. The correct way to do this is to keep your waist firmly on the ground, and the angle of your upper back from the ground to the ground should not exceed 45 degrees.