Last updated 27/12/2023 by The pain clinics - Interdisciplinary Health

Therefore, You Should Avoid Sit-Ups

Read this if you want to learn what sit-ups do to your back - and what recent research says you should do instead. Do you have input? Use the comment field below or ours Facebook Page - feel free to share the post.

Outdated and harmful exercise

The Canadian Armed Forces recently replaced its more traditional physical tests with tests based on the latest biomechanical research in back and joint health. The renowned expert on low back injuries, Stuart McGill, professor of biomechanics with more than 30 years in research in this field, was one of the most important components of this study. The sit-ups exercise was the very first exercise that was removed from the physical test program - this on the grounds that it was outdated and potentially harmful.

Researches how the back is damaged

Through analyzes and measurements, McGill and his team have conducted studies where they find out how much pressure and strain occurs in various exercises and activities on the back structures, including the joint vertebrae and the soft intervertebral discs - the latter can be affected by disc flexion or disc prolapse if the injury over time becomes too large.

Recommended Literature: McGill's "Ultimate Back Fitness and Performance"

«- Regarded by most clinicians as one of the most important literary masterpieces when it comes to understanding and preventing back pain»
McGill's studies, like many other large studies, have shown that there is no doubt beyond research that injury to the spine can occur if muscles repeatedly try to hold it in a forward bent position. This often occurs through 'microtrauma' which means that one can potentially perform thousands of sit-ups (and similar exercises) without injury, but that so many small injuries can eventually occur that it provides a basis for major injuries - such as bending or prolapse in the soft intervertebral mass we find in between the vertebrae.

Like bending a big branch

McGill further describes how a spine is subjected to strain by comparing a thin, flexible twig with a large branch. The thin twig can be bent back and forth, repetitively, without inflicting damage - but in comparison, the large branch will be damaged already at the first bend.

This is why larger spines are damaged much earlier in sit-ups. McGill further shows that it is especially forward bending in combination with compression that is the big danger here - as this has been proven to be one of the injury mechanisms for disc bulging. Which in turn increases the chance of disc herniation.

McGill: - Do not do sit-ups!

McGill explains that each exercise is a tool for achieving a goal. "If your goal is to become stronger, faster, or if it is to be less vulnerable and to live with less pain in everyday life, then the answer is at least not to do sit-ups."

He further mentions that there are many good alternatives to sit-ups, including the plank and different versions of this (Side plank, saw, arm circles on therapy ball - "stir the pot", "mountain climber", etc.)

"The plank is a better exercise, as it is safer for the lumbar spine while engaging the core muscles in a more effective way."

Replace the sit-ups with other exercises!

Now that you know how harmful sit-ups can be, we strongly recommend that you replace them as soon as possible. Fortunately for you, we've found some of Stuart McGill's injury prevention, favorite core exercises on the next page of this article.

NEXT PAGE: - Core exercises that are Kind to the Back

Feel free to share this article with colleagues, friends and acquaintances. If you want exercises or articles sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here . If you have any questions, just give it a go Contact us - then we will answer you as best we can, completely free. Otherwise feel free to see ours YouTube channel for more tips and exercises.

ALSO READ: - This You Should Know About Sciatica

TRY THESE: - 6 Exercises Against Sciatica and False Sciatica

Also read: - 6 Effective Strength Exercises for Sore Knee

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

- Do you want more information or have questions? Ask our qualified health care provider directly (free of charge) via ours Facebook Page or via our «ASK - GET ANSWER!"-column.

VONDT.net - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can answer their questions about musculoskeletal health problems - completely anonymously if they want to.

Please support our work by following us and sharing our articles on social media:

- Please follow Vondt.net on YOUTUBE

(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

- Please follow Vondt.net on FACEBOOK

(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, animal chiropractor, physiotherapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

Photos: Wikimedia Commons 2.0, Creative Commons, Freemedicalphotos, Freestockphotos and submitted reader contributions.