Sleeping with Back Pain

If you suffer from pinched nerve pain, it’s time to remove sit-ups from your exercise routine. A favorite stand by for decades, sit-ups were originally touted as the exercise of choice for flattening the stomach. Yet even after spare tire removing was revealed as a myth, sit-ups maintained their popularity as a back strengthener.

Now even that claim has come under fire. The sit-up targets one muscle (the rectus abdominus), which is responsible for bending the spine forward. Yet the body’s core, is made up of several muscles that not only generate movement in numerous directions but also stabilize the back and spine.

The final myth – the one that claims sit-ups improve back health – has now also been exposed. In fact, some spine experts suggest that sit-ups actually put the back at risk, making it not only an obsolete exercise, but one that may actually do more harm than good.

Experts suggest that sit-ups impose a large compression load on the back and that most people should not use it as a form of low back pain exercises in core strengthening. These experts teach that core exercise are to challenge your muscles in a way that saves the back. More benefits will be produced by improving muscular endurance before increasing strength.

When trying to improve core and back strength you should try to do it in such a way that is going to reflect normal daily movements. Working the abdominals from a standing position is one way to do this effectively. By standing, you will better mimick mormal movement patterns, often called functional training. Good core workouts will include a multitude of exercises which should include stability exercises, teach correct form and build strength.

Another goal to keep in mind is the importance of equalizing the muscular endurance and strength of all your supporting muscles so that no one muscle group overpowers another. Imbalance in the core muscles tends to pull the lower back out of alignment, thereby increasing the risk of back pain and injury.

Spine experts and personal trainers agree that there are no ‘one exercise fits all’ for body core strengthening. However, these experts suggest that there are ways to increase the body’s core strength to improve back issues. The most popular of these is to modify the traditional sit-up so that it removes the stress on the back.

This edition of the sit-up would have you lie on the floor, with one leg straight and the other leg bent. The bent leg will help prevent irritating the performis muscle which contributes to Sciatica and the straight leg will help maintain spinal curve. Place both hands under the small of the back then elevate your sholders off the floor and hold for 5 seconds, returning to the begining position.

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