Sit-ups & Back Pain

[peter27]

Hi folks.  I've been considering the military for some time and have recently decided to get serious about it as a possible career change.  I haven't been concerned about physical fitness until this point as I'm very active on a regular basis.  A few weeks ago I tried starting a morning routine consisting of running, pushups and situps in the style displayed on the armys website.  The situps as shown lead to significant back pain for me.  I've had a friend watch and he claims I'm doing them exactly as on the video.  Now I can do crunches in bunches but I'm starting to really become concerned about doing situps in the manner prescribed.  I've just seen a doctor and he claims I should not be doing situps like this (crunches instead) and of course I have back pain given the exercise.  At this point I'm confused and would like to hear opinions from those who know better.  Thanks in advance.

P.

PS No problem with the running and pushups.  Doing 3 miles in under 24 min and groups of 25 pushups.  Still plenty of work to be done but I'm feeling reasonably good about where things are going minus the situps.

 

[Bert]

Theres good info on this site and on the 'net.  Check out Paracowboy's thread on Shin Splints.

The sit-ups performed in the CF Express test involve the abs, the back, and the legs.  If you're
starting a PT routine, work your way up slowly as not to injure yourself.

If you're finding a body area to be weaker than the rest, go talk to a professional trainer and
seek informed advice.  A full-body weight lifting routine will strengthen all areas including the
lower back as part of an over-all PT routine.

Likely you lower back is weaker than the abs and is fatiguing sooner.  Usually people who do
not do this kind of sit-up have similar problems in the beginning.  Personally, I add the
deadlift to my weight routine.  If the exercise is performed correctly, it stretches, conditions,
and strengthens the lower back.

 

[paracowboy]

Likely you lower back is weaker than the abs and is fatiguing sooner.   Usually people who do
not do this kind of sit-up have similar problems in the beginning.   Personally, I add the
deadlift to my weight routine.   If the exercise is performed correctly, it stretches, conditions,
and strengthens the lower back.

what he said. You need to start strengthening the entire abdominal girdle: abs, obliques, and lower back. You also need to start stretching the same.

You say you've just started running, push-ups, and sit-ups. This says to me that you are telling your body to do something it is unused to. It's telling you "No". The running is putting stress on your lower back. The push-ups are doing the same. The sit-ups are kicking your lower back in the figurative groin.

You need to start putting some balance in your work-out. Work the entire body. Doctors will always tell you not to do sit-ups. Tell me something, did your doctor look like he'd done a sit-up in the past 25 years?

 

[peter27]

Thanks for the replys.  I kow some personal trainers and will discuss a program with them.  I may have mis-communicated on the length I've been training - I've run and lifted weights for years + a large variety of other physical activitities.  My routine is changed in that I'm only just starting to work in pushups and situps to my runs.  However, the point certainly stands that my body is telling me I have a weakness and it is something I will address.  Excellent thread by the way paracowboy.  Thanks again for all the info.  Also, Doc does look old but at least he's looking somewhat fit.  Had a 250lb+ she-monster as a doc when I was a kid.

 

[paracowboy]

there's another thread with somebody complaining of back pain with push-ups. Look for it, and the same advice given there will work here, as well.

 

[peter27]

paracowboy:  will do.  Thanks again.

 

[visitor]

You are likely engaging your back instead of your abs while doing full sit ups, stressing your back instead of tiring your abs.   I saw a physiotherapist who gave me this exercise but you will need some equipment:   Lie on floor. lift up knees to crunch position, shins parallel to ceiling.   Place squeezy ball between knees.   Hold one weight in both arms   outstretched toward ceiling. Engage abs and squeeze knees together. Relax neck.   Slowly   move weight to one side towards floor. Centre and repeat to othe side.    When you can do this without your knees moving to the side (Likely now)., Get a 2" high, 12" round rubber "pankcake" sold in fitness shops. Place under small of back to provide instability and which will make you engage your core more. Repeat with more reps and /or more weight. Over decades of searching, this one exercise is the best I have found for moving beyond crunches in a safe, yet extremely effective and effficent manner.  The doctor is partly right. Doing certain kinds of sit ups  can injure you. Good PTs wil tell you the same thing.