Do you hate sit ups? Good!
It is SO unfair when people are working hard, trying to strengthen their core and end up with a back that is even more sore! In my experience the primary reason for this is due to an imbalance with the hip flexor (or psoas) muscles and the deeper core muscles. In my experience, this is such a common presentation due to so many of us spending our days sitting. When we sit the hip flexors are in a shortened position and gluteal and deep core muscles turn off and decondition. I applaud those that realize this and make structured exercise a part of their lifestyle so let’s make sure your sweat and tears are helping you achieve your goals and not setting you back.
When you think about it, sit ups load your back just as sitting does but with more force. That loaded force compresses discs, there is significant research showing that our discs can only with hold so much force, smaller amounts over time (sitting and sit ups) or larger amounts (lifting something heavy while reaching) before succumbing to the stress.
So let’s strengthen muscles to unload those discs and truly protect the back.
In my opinion the best exercise to achieve this is planking. Planking strengthens our back in length and ultimately helps to support the back even in the dreaded sitting position. There are some back healthy pseudo sit ups that can target the core but instruction is needed to do them properly. Tawnie Hayne and Stacy Liosis from Total Body Training, have done some work for me at my clinic, helping individual patients understand the muscle imbalance in their bodies. They also bring that wisdom into their bootcamp. I think Pilates done one on one or in small groups can also be very helpful in “getting out of your hip flexors”. I often refer patients to physio therapy if the muscle imbalance is more severe.
As a guide, as you are doing core work, whether it is at TRX or Crossfit or in your basement with a DVD, if you are feeling the exercise in your low back instead of the targeted muscle group (abdominals, gluteals or hamstrings), then your hip flexors are probably trying to take over and to protect your back you need to find a modification or switch that exercise out for another safer one. Once your core is stronger you will be able to go back to some of those exercises (dead lifts or double leg raises while lying on your back) and they will feel different, they will feel stronger and you will know you are doing them properly.
And of course with your core stronger you posture will be even more fantastic and you can feel better, look better, play better and even live longer.
In health,
Dr. Angela Macdonald DC
aka “the Princess of Posture”