What are the top resolutions people tend to make for the new year? At a guess: (1) give up smoking, and (2) lose weight. A common method by which one or both can be partially achieved is exercise (partially, because exercise without a good diet, and vice versa, are proven to be ineffective methods in the long run). Just to throw some confusion into the mix, exercise is also one of the leading causes of pain, especially low back pain. So what is the point here? The importance of balancing different exercises, correct posture and good technique.
The sit-up, done well
The starting position for the sit-up is lying on the floor face up, with feet flat on the floor and knees bent at 90 degrees. Feet can be tucked under a firm object only if you do not suffer from low back pain. The initial movement is the shoulders curling towards the pelvis, with hands gently placed behind the ears. As you progress into the sit-up, eyes should be focused on the ceiling and your chin should not touch your chest. Slowly contract the abdominals and do not pass an angle of around 35 degrees (similar to a 'crunch'), and exhale as you contract.
Focusing on the abdominals in this way is important, avoiding strain on the neck and hips in particular. The lower back should not leave the floor during the exercise, which makes the sit-up an effective exercise for isolating the abdominals. Once the 35-degree mark has been reached, hold the position for 2 seconds before gently lowering your body to the floor. Inhale on the way down, and repeat. Continue to focus on the abdominals and on rhythmic breathing as you repeat the exercise.
Common errors to avoid
Do not place the hands behind the head and exert force on the neck during the sit-up. This can cause injury to the muscles and structures in the neck and spine. The hands should lightly support the head, and neck flexor muscles should remain relaxed during the motion.
Don't forget the back
A major cause of low back pain in active people is too much abdominal muscle work through exercises such as sit-ups, and not enough balancing and strengthening work for the corresponding lower back muscles. This makes the lower back more susceptible to injury and long-term pain. So what exercises are good for the lower back, both as strengthening and as pain prevention? That is the topic for the next post.