Why does my back hurt when I do sit-ups? Why does my neck hurt when I do crunches? We show you some of the frequent errors when doing abdominal exercises so that you can avoid possible injuries and pains.
Abdominal, frequent errors
We must avoid these frequent errors when doing abdominal exercises if we want to be free of pains and possible injuries derived from the poor performance of exercises. Here’s a link to the post: how to do sit-ups if you want to read more about doing sit-ups. We also offer you the reading of the post: the best exercises for abs.
Peeling the lumbar spine off the ground
The lumbar area should be glued to the floor when doing abdominal crunches. The test to know if the lumbar area is properly glued to the floor is to try to put your hand behind the lumbar, if the hand DOES NOT enter, is that they are properly glued, ie, there is no gap between the mattress and the mattress.
It is a part of the execution that is forgotten more, not to “put” the navel towards the ground, so that the abs are not kept tense and the transversal ones do not contract. In short, if you don’t insert the navel, you don’t strengthen the middle zone with the same effectiveness.
Peeling off the lumbar area of the floor
In the vast majority of abdominal exercises, lumbar should always remain in contact with the ground to avoid back problems.
Frequent abdominal errors: Pulling the neck upwards
“Why does my neck hurt when I do abs?” This is one of the most common mistakes when you don’t know how to do the abdominal crunch. When there is not enough strength in the abdomen, it is common to make an impulse movement and try to climb up by making a strong pull with the head through a strong cranio-cervical flexion (putting the chin to the chest).
The neck should be relaxed while doing sit-ups. If we place our hands to hold it, these should be
Crunchy abdominal errors: gaining momentum with the arms
Another frequent error that is closely linked to:”Why does my neck ache when doing abdominal exercises?”is the mistake of taking impulse with your arms to compensate for the lack of strength in your abdomen. Generally, this impulse with the arms is linked to a sudden movement with the head to push upwards, which is not exactly a good thing for our cervicals.
Doing crunches in bed
If you have any idea of exercises and abs, this frequent error will seem like a burrata to you… Who can think of doing abs in bed? I assure you, more people than you think.
Why is doing sit-ups in bed not good? Good. A bed is not a hard surface. Even if we talk about hard mattresses, these are deformed with the weight of our body, and we can never compare a mattress of a bed, however hard it may seem, with a mat on the floor. The position of the back and neck when doing abdominal exercises is very important if we are on a soft surface, these parts do not support nor are in the correct position, so it can be harmful when doing abdominal exercises.
Neglecting the tone of the lower back muscles
Never work the front part without compensating by working the rear part. Try to work the antagonist muscle to avoid decompensation during training. The abdominal plate is a complete exercise that works proportionally on the abdomen and muscles of the lower back. Click here if you want to read more about doing abdominal ironing exercise.
The same applies to the lower abdomen, the oblique abdomen, and the abdominal transverse. They are all important. We should never focus solely on the upper abdomen. The Pilates method is a discipline created by Joseph Pilates that places special emphasis on the work of the abdominal transverse and stabilizing muscles, as well as the oblique abdomen. Take a look at the reasons to practice Pilates.
Frequent errors when doing sit-ups: Going up too high
“The higher I go, the better it is, and the more work I do,” a lie. The higher I go, the more likely it is that I will not go up correctly or fall into the frequent errors mentioned above, pull the neck, or push with my arms. Remember that it should always be raised from the strength of the abdomen. Shoulders should be detached from the ground (we raise our shoulders, and keep the support at the height of the shoulder blades). Once this posture is reached, a small rocking up and down is enough to work the abs effectively.
Lower too much
No need to reach full shoulder support when lowering. With regard to the initial position mentioned in the previous common error (keeping elevated with the support at the height of the scapulas) is sufficient, and it is also more effective than lowering the shoulders altogether since it is more effective than lowering the shoulders altogether.
The more sit-ups, the better.
“Faster, and more quantity is better” either. When doing sit-ups we should not focus on speed, but on correcting exercises. Disciplines such as the Pilates method rely on slow, but very controlled and correct executions to do abdominal exercises. These forms of exercise are very effective.
Obsession with the abs
Obsessions are no good at all. Many people become obsessed with the idea of having a flat, marked and toned abdomen. You always have to be realistic. Having such an abdomen is the result of constant work and a healthy diet.
When I do abs, my back hurts.
Why does my back hurt when I do sit-ups? The frequent errors in doing sit-ups mentioned above are the answer to this question. Not placing the lumbar spine correctly (leaving a gap between the mat and the body), neck tugs or impulses with arms or head that make it not rise through the force of the abdomen, are the most common causes of back pain by doing abs.
More and more people are practicing the Pilates method to improve back problems. Take a look at this entry
Doing crunches at home
More and more people are beginning to practice exercise routines in their own homes. This approach is fine, as long as you know how to do sit-ups the right way. Avoiding frequent errors and performing the exercise correctly. If you’re going to try to do sit-ups at home on your own, and you don’t know how to do them correctly, it’s a good idea to go to a coach to help you. If you’re registered at a gym, an instructor can teach you and give you guidelines so you don’t get hurt or injured when doing your abs at home.
We hope you liked this article about the frequent errors in doing crunches. If you want to read more about abs, you can take a look at the Wikipedia entry about the rectus muscle of the abdomen.