CHIROPRACTOR “NO SIT UPS” | Sit up alternatives which don’t harm your back!
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- Опубліковано 5 гру 2018
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I can’t tell you how many times in any given week I have patients tell me they are doing sit-ups. They want to lose belly fat so they do sit-ups (myth). They want to build core strength so they do sit-ups (myth). Their fitness class, DVD, magazine expert or online expert told them it would shred their abs, torch belly fat and make their waste lines slim and trim (MYTH! MYTH! MYTH!). Just because sit-ups have been utilized in gym classes, in the military and as standardized tests on many police forces and in many school districts doesn’t mean it’s a good move. In fact, it’s not only not a good move it’s a HORRIBLE move! It’s so horrible in fact, I call it Dr. Rob’s #1 Back Breaker.
By the nature of the movement itself, the sit-up, breaks all the rules for lower back safety. If you have watched any of my videos or read my book Protect Your Back 101, you’ll have seen me rant about how bad the sit up is for a back that is already broken down or for a young back that is currently healthy. Remember, the job of the core is to stop the spine from moving in the presence of movement. The sit-up creates movement in the lumbar spine through flexion (the movement that causes disc bulges). When you initiate the sit up you flex/round the spine forward (flexion) in order to bring the chest toward the knees. With this movement you are squeezing the front of the vertebral bodies (bones of the spine) together which creates a pinching effect on the front of the lumbar discs. This pinching exerts a hydraulic pressure on the front of the disc that squeezes the nucleus pulposis (jelly inside the disc), backward toward the spinal cord. With enough repetitions the barrier around the disc, the annulus fibrosis, (the donut portion of the disc) weakens and eventually opens up allowing the nucleus pulposis (jelly) to squeeze out the back, creating disc bulges, protrusions and other types of herniations. These conditions lead to acute and chronic lower back and sciatic pain.
So, why not try a simple move like a plank or do plank variations to truly work your core and your abs. Again, when the average person thinks of getting in shape their minds will often go directly to a sit up simply because it’s what they know. Looking at oneself in the mirror often elicits thoughts of current dislike for one’s “spare tire” or “muffin top” which can lead to visions of a trim mid-section by losing that belly fat. The unfortunate thing is you CANNOT spot reduce belly fat with ANY core/ab work, even if it’s proper core/ab work! Having belly fat and being
over-weight is incredibly complicated. It has to do with sleep, hormone regulation, what you’re eating, when you’re eating, an individual’s body-type, how often you exercise, the type of exercise, when you exercise etc. So, please stop thinking of the sit up as a way to torch your mid-section adiposity!
If you have/had back/disc issues or other types of back pain or you simply want to build a stronger core dump the sit up and do some simple planks. There are a plethora of plank variations that will build your core in many different ways and if performed properly, they will help you get out of back pain and potentially prevent you from having future incidence of lower back pain. So, dump the sit-up and other movement based “back breakers”, watch my videos to learn how to do proper core work, which includes planks and plank variations, and most importantly PROTECT YOUR BACK!
Thanks for the information. I'm overweight and doing sit ups is very hard for me. When I'm trying to do sit ups I can hear a cracking sounds from my hips. Your tips is indeed may more safer for me. I can feel my core and belly was burning from the plank. Thank you!
You’re welcome! 👍🏻💪🏻🙏
keep working bro you’ll get there 💯
Yh that used to happen with pushups for mr my elbows and wrists would crack its because ur not fit properly u need to progressive overload keep going buddy👊🏾💯
So sad to see that even today there are people telling others to do sit-ups, and the lay person hardly knows that doing this is ruining their own spine. I myself am one of those people who believed in this sit-up thing and I ended up with my back. But thanks to the internet i got to know your channel, thank you for sharing your knowledge with us! 👍🏽♥️
Thanks for the kind words! 💪🏻🙏🏻
Interesting how my chiropractor suggest to do sit ups. Hmm..
Title doesn't seem to say much these days. Knowledge always does though.
Thanks for the video.
You’re welcome! Have your chiro watch my videos!!
You should have millions of more viewers!
thank you very interesting ... i'm a runner and abs especially lower ones are crucial.. i have done for years lower abs by raising the legs keeping the back flat, and i'm not experiencing any pain.. is it ok in your opinion or do you have alternatives especially for low abs?
I have been through PT so many times for my lower back and EVERY PT tells me the same thing, “pull in your bellybutton”. I will have to give your way a go and see how it works out.
Watch my video on proper core setting/intraabdominal pressure. It’ll change your world! 👍🏻💪🏻
Hey doc can you give us some good core workout without hurting our backs thanks docccc
Check out my Instagram Hey Dr Rob and look at more of the UA-cam content. Lots in there. Also, Hey Dr Rob app coming SOON!!
What about “teasers” or as I originally heard them called, “V sit-ups“? My tailbone bothers me when I do these but I can’t tell if it’s from poor form or because they‘re not a good exercise for me.
How many seconds of a plank should i hold for one sit up?
Hey, thanks for the information. I came here after googling my back pain during sit-ups. How about doin heavy dumbbell chest press, lifting the weight off the rack or off the ground seems to put a lot of pressure on the back… as well as sitting up from finishing a set of dumb bell presses. I’m 33 years old now. Should I stop doing dumb bell presses and just do barbell?
I that should be fine. Just don’t roll back in a reverse sit up to get the weights ready. Have someone hand them to you.
Thanks mate, i have always have had back problems since i was a kid and sit ups always cause me problems..people always tell me planks are not enough or they seem to have different opinions on how to vary planks or even how to execute a plank properly..will try this, thanks..
There are a ton of great ways to work the core properly! Check out my Instagram or my book Protect Your Back 101!
👍🏻
@@HeyDrRob Cool! Thanks Dr.Rob will have to check them out..
I am joining the military..everytime in the negative phase of a sit up(just before my whole body touch the ground I am hearing popping sounds in my lower back...what should I do when sit ups are necessary?also these happens in many abs exercises
I’d stay away from anything that moves the spine like crunches and sit ups. Do planks and plank variations instead to prepare for your military test. You’ll pass the test easily if your core is strengthened by OTHER exercises.
Practice unsupported sit ups. No body holding your feet. Make sure your back is entirely on the ground don't allow your pelvis to make a gap. Focus on abs not hip flexors. Don't activate hip flexors as much as possible.
This forces you to use better form.
Eventually muscle memory will have you keeping proper form. Sit ups are bad because they are often done incorrectly. But if done correctly they will fix your posture and help with the pain.
Also you might try some tiger balm for lower back pain. It's the best. Makes the inflammation and pain fade very quickly.
It's right next to the icy hot at Walmart. It's very cheap and lasts for a long time. Be careful to wash your hands before you touch your eyes or go to the restroom.
Is this the only exercise for abs?
Heck no! Go to my website heydrrob.com. Tons of info there, my book, my app etc
The Army has gone away from sit-ups for a reason.
Exactly! 👍🏻
Really having a hard time locking my abs and breathing? I may be overthinking it lol
Dr Rob, what's your opinion on these Knee Raises ua-cam.com/video/GvxAka-Z8_k/v-deo.html . I'm not doing sit ups any more, and I am trying to find a good set of exercises for the abs/core. Thanks
I’d stay away from those. Go to my Instagram “Hey Dr Rob” or purchase my app for tons of safe variations.
@@HeyDrRob Thanks Dr Rob.
How about dont work out at all... All pain solved
Loser mentality
Like honestly, cause it seems like now everything is "bad"