I Get Back Pain During Sit Ups, Am I Doing Something Wrong?

Aug 11, 2019
Fitness Classes

Understanding Sit-Ups and Back Pain

Sit-ups are a popular exercise for strengthening the core muscles and improving overall fitness. However, many individuals experience back pain while performing sit-ups, which can be discouraging and potentially harmful if not addressed properly.

If you're experiencing back pain during sit-ups, it's important to understand the underlying causes and make necessary adjustments to your technique in order to prevent further discomfort.

Proper Technique for Sit-Ups

When it comes to sit-ups, proper technique is crucial to avoid unnecessary strain on your back and prevent potential injuries. Follow these guidelines to perform sit-ups properly:

1. Start with a Warm-Up

Before engaging in any physical activity, it's essential to warm up your muscles and prepare your body for exercise. Incorporate dynamic stretches and light cardio exercises to increase blood flow to the muscles, promoting better flexibility and reduced risk of injuries.

2. Engage Your Core

During sit-ups, focus on engaging your core muscles, including the rectus abdominis, obliques, and transverse abdominis. This will help distribute the workload evenly, preventing excessive strain on your lower back. Imagine pulling your belly button towards your spine while performing the exercise.

3. Control Your Movement

It's important to maintain control throughout the entire range of motion during sit-ups. Avoid relying solely on momentum to execute the movement and instead focus on a slow and controlled motion. This will not only engage your core effectively but also reduce the risk of injuries.

4. Support Your Neck

Improper positioning of the neck and head can contribute to back pain during sit-ups. Avoid pulling on your neck with your hands or forcefully tucking your chin into your chest. Instead, keep a neutral spine alignment, gently place your fingertips on your temples, and focus on lifting your upper body without straining the neck.

5. Modify the Range of Motion

If you experience back pain during full sit-ups, consider modifying the range of motion. Start with partial sit-ups or crunches, gradually increasing the difficulty as your core strength improves. This can help alleviate back pain and prevent further discomfort.

Seek Professional Guidance at Sheridan Movement Studios

If you continue to experience back pain during sit-ups despite implementing proper technique, it may be beneficial to consult with a professional. At Sheridan Movement Studios, we specialize in rehabilitative movement techniques for individuals of all fitness levels.

Our highly skilled instructors will assess your current movement patterns, identify any muscle imbalances or weaknesses, and develop a comprehensive plan to address your specific needs. We focus on promoting proper alignment, core stability, and overall body awareness to prevent injuries and optimize performance.

With our personalized guidance and expertise, you can overcome back pain during sit-ups and enhance your overall fitness journey. Contact Sheridan Movement Studios today to schedule a consultation and take the first step towards pain-free sit-ups.


Experiencing back pain during sit-ups can be frustrating, but with the right techniques and guidance, you can overcome this challenge. By following proper sit-up technique, modifying the range of motion if necessary, and seeking professional assistance when needed, you can alleviate back pain and achieve effective results from your workouts.

At Sheridan Movement Studios, we prioritize your well-being and offer specialized programs to help you reach your fitness goals without experiencing unnecessary discomfort. Take control of your sit-up routine and unlock your full potential with our expert guidance. Contact us today and let us guide you towards a healthier, stronger, and pain-free body.

Danny Chambers
Considering the use of a stability ball or exercise cushion to support the lower back during sit-ups can provide additional comfort and reduce strain.
Oct 30, 2023
Blain Claypool
I empathize with your struggle - back pain during sit-ups can be frustrating. This article offers some great insight into addressing and preventing this issue.
Oct 15, 2023
Linda Lin
Incorporate exercises that focus on thoracic spine mobility and stabilization, such as seated rotations and thoracic extensions, to enhance the overall comfort of sit-ups.
Oct 9, 2023
Qais Sharif
I recommend consulting with a professional to assess your posture and spinal alignment, as addressing these factors can positively impact your experience with sit-ups.
Oct 8, 2023
Mark Stewart
Have you considered incorporating planks and side planks into your routine? They target the core without causing as much strain on the back as sit-ups.
Oct 5, 2023
Jacob Adega
I've benefited from integrating restorative and corrective exercises, including stretches and mobility drills, to address my back pain during core workouts like sit-ups.
Sep 28, 2023
Joseph Armstead
Experimenting with breathing techniques and focusing on exhaling during the exertion phase of sit-ups can reduce tension in the back and improve overall comfort.
Sep 21, 2023
Not Provided
Including exercises that focus on strengthening the back extensors, such as supermans or back extensions, can complement sit-ups and reduce back discomfort.
Sep 17, 2023
Bruce Elrod
Dedicating time to improving overall flexibility, particularly in the hamstrings and hip flexors, can contribute to a more comfortable experience during sit-ups.
Sep 8, 2023
Marco Salas
When attempting sit-ups, focus on a slow and controlled movement, emphasizing quality over quantity to reduce strain on the back.
Aug 28, 2023
Adriana Gallia
Experiencing back pain during sit-ups can be an indication of weaknesses in the core and supporting muscles, which could be addressed through targeted exercises and stretches.
Aug 14, 2023
Hon Ali
It may be beneficial to consider scheduling regular breaks and incorporating gentle stretching intervals during your sit-up routine to minimize tension and discomfort in the back.
Aug 13, 2023
Discussing any concerns or persistent back pain with a healthcare professional, such as a physiotherapist, can provide personalized guidance for addressing the issue during sit-ups.
Aug 10, 2023
Walter Schumacher
It's important to prioritize form and technique over the number of sit-ups performed to minimize the risk of back pain and injury.
Aug 1, 2023
Tood Noble
Placing a cushion or small towel under the lower back provides additional support and may help alleviate discomfort during sit-ups.
Jul 22, 2023
Damon Straw
Effectively strengthening the hip flexors, which play a role in sit-up movements, can aid in reducing strain on the back during the exercise.
Jul 8, 2023
Angela Houston
I recommend exploring the potential benefits of integrating deep belly breathing techniques during sit-ups, as it can contribute to overall relaxation and reduced back tension.
May 26, 2023
Mike Nathe
Incorporating specific exercises that target the obliques and deep abdominal muscles can provide overall core support and potentially alleviate back pain during sit-ups.
May 24, 2023
Jason Mat
In addition to addressing your form, warming up properly before performing sit-ups can help prevent back pain by preparing your muscles for the exercise.
May 1, 2023
Lilly Garabet
Consider incorporating both dynamic and static stretches for the back muscles and hip flexors to improve flexibility and reduce the risk of back pain during sit-ups.
Apr 24, 2023
Jeff Coyle
Engaging in exercises that target the deep core stabilizing muscles, like the transverse abdominis, can help support the spine and reduce back pain during sit-ups.
Mar 15, 2023
Paul Eldredge
I recommend being mindful of your body's limitations and gradually progressing the intensity of sit-ups to allow your back muscles to adapt and strengthen over time.
Feb 16, 2023
Kenny Szeto
I've found that maintaining a strong mind-muscle connection and focusing on engaging the core muscles can reduce the strain on the back during sit-ups.
Feb 9, 2023
Daniel O'Connor
While sit-ups can be effective, they may not be suitable for everyone. Exploring alternative core exercises, such as planks or leg raises, could be beneficial.
Dec 13, 2022
Barbara Schaefer
Carefully monitoring the progression of your core-strengthening exercises and making gradual adjustments can help alleviate back pain during sit-ups.
Nov 28, 2022
Lauren Cutlip
Exploring modified versions of sit-ups, such as crunches or heel slides, could help you work on your core without aggravating your back.
Nov 24, 2022
Kim Wenn
Carefully adjusting the angle of incline or decline during sit-ups, if using an adjustable bench, may provide relief by altering the intensity on the back muscles.
Nov 16, 2022
Sean Goines
It's important to listen to your body and modify the exercise if it's causing you pain. Consider alternative core exercises if sit-ups continue to bother your back.
Nov 11, 2022
Gus Gayford
Seeking guidance from a qualified professional to evaluate your movement patterns and adjust your sit-up technique accordingly can help prevent and address back pain.
Oct 20, 2022
Robert Taylor
Focus on engaging the core muscles and maintaining a neutral spine position to reduce the risk of back pain during sit-ups.
Aug 8, 2022
Shawn Rossi
Consulting with a professional to assess any potential imbalances or weaknesses in the core and back musculature can provide personalized strategies for reducing discomfort during sit-ups.
Aug 7, 2022
Gary Eckhardt
Exploring different variations of sit-ups, such as bent-knee sit-ups or butterfly sit-ups, may provide relief from back pain while still targeting the core muscles.
Jul 6, 2022
Mike Samudio
I can relate to your experience. Understanding the underlying causes of back pain during sit-ups can help in finding the right solutions.
Apr 24, 2022
Tim Flinn
Could it be that your sit-up technique is placing excessive strain on your lower back? Exploring modified variations may offer relief.
Apr 6, 2022
Matt Siwiec
Incorporating stretches for the back and hips into your routine can also aid in alleviating the discomfort during sit-ups.
Apr 3, 2022
Julie Boyle
Have you tried adjusting your form and technique during sit-ups to see if it helps reduce the strain on your back?
Mar 23, 2022
Matheus Terra
Try focusing on engaging the abdominal muscles and avoiding excessive strain on the back when performing sit-ups.
Feb 2, 2022
Stan Madrid
Have you sought guidance from a physical therapist or chiropractor to evaluate and address any underlying issues contributing to your back pain during sit-ups?
Jan 26, 2022
Zach Hirsh
I've found that incorporating regular massage or self-myofascial release techniques for the back muscles can aid in reducing tension and discomfort during sit-ups.
Dec 25, 2021
Bill Olsen
I appreciate the advice provided in this article - it's essential to approach core exercises with a focus on body awareness and proper form to prevent back pain.
Dec 11, 2021
Malcolm Todd
Incorporating exercises that emphasize spinal decompression and elongation, such as upward-facing dog stretches and child's pose, can positively impact back comfort during sit-ups.
Nov 15, 2021
Melissa Vanderkamp
Approaching your overall fitness routine with a holistic mindset, which includes well-rounded core exercises and overall back health, can positively influence your experience with sit-ups.
Nov 13, 2021
Kd Scar
As a fitness enthusiast, I understand the importance of proper warm-up exercises to prepare the back and core for sit-ups, which can help prevent pain and injuries.
Oct 22, 2021
I've personally found that engaging in regular activities to improve posture, such as practicing proper sitting and standing alignment, has positively impacted my ability to perform sit-ups without back pain.
Sep 12, 2021
Jorge Mastellari Martinelli
Ensuring proper hydration and adequate nutrition can support overall muscle health, potentially reducing the likelihood of experiencing back pain during sit-ups.
Sep 2, 2021
Ric Lewis
I've discovered that gradually increasing the duration of the sit-up exercise, rather than the number of repetitions, allowed my back to adjust and reduce discomfort.
Aug 14, 2021
Maurizio Pellecchia
Incorporating exercises that focus on improving overall spinal flexibility and integrity can enhance your body's capacity to perform sit-ups with reduced back discomfort.
Jun 20, 2021
Ethan Buckner
Have you explored the option of gradually incorporating eccentric contractions, where the emphasis is on the lowering phase of the sit-up, to alleviate back strain?
Jun 18, 2021
James McTaggart
I've found that receiving guidance from a certified fitness instructor on proper sit-up technique can make a significant difference in preventing back pain.
Jun 17, 2021
Antonio Salmeron
It's essential to build a strong foundation by addressing any muscular imbalances or weaknesses that may contribute to back pain during sit-ups.
Jun 1, 2021
Jim March
It's important to prioritize a gradual and progressive approach when incorporating sit-ups into your routine, allowing your body to adapt and reduce the likelihood of back pain.
May 26, 2021
Erik Wessel
Approaching sit-ups with a focus on gradual progression and proper form can contribute to a sustainable and pain-free experience, allowing the back muscles to adapt over time.
May 7, 2021
Manfred Meyer
I appreciate the information provided in this article. It's crucial to prioritize back health when engaging in core-strengthening exercises like sit-ups.
Mar 8, 2021
Phil Thoreson
Engaging in activities that specifically target the back muscles, such as rowing movements, can supplement core exercises like sit-ups and enhance back support.
Mar 1, 2021
Cheryl Coombs
Incorporating exercises that target the stabilizing muscles of the pelvis and lower back, such as hip bridges and pelvic tilts, can support your body's alignment during sit-ups.
Feb 3, 2021
Jessica Sparling
Consider exploring the use of an exercise band or resistance tube to provide assistance during the upward phase of the sit-up, which can help reduce strain on the back muscles.
Dec 17, 2020
Igor Ter-Airapetov
Using a stability ball to perform sit-ups can provide additional support and reduce the strain on the lower back.
Dec 14, 2020
Lee Rowland
Ensuring that you're breathing properly and not holding your breath during sit-ups can reduce tension and stress on the back muscles.
Nov 29, 2020
Rebecca Bullack
Performing sit-ups on a decline bench or incline board can alter the angle of the exercise and potentially reduce strain on the back.
Nov 23, 2020
Tom Janis
Incorporating exercises that promote overall spinal mobility and stability, such as cat-cow stretches and bird-dog exercises, can positively impact back comfort during sit-ups.
Nov 22, 2020
It's essential to practice patience and perseverance when addressing back pain during sit-ups, as finding the right adjustments and solutions may take time.
Nov 11, 2020
Debbie Miller
Engaging in regular postural exercises and activities, such as chest opening stretches and shoulder blade squeezes, can enhance overall body alignment and back support during sit-ups.
Nov 6, 2020
Randi Shaw
Exploring the use of a foam roller to release tension in the back muscles before performing sit-ups may help alleviate discomfort and reduce the risk of pain.
Oct 29, 2020
Andreas Theorell
Incorporating a variety of core-strengthening exercises that target different muscle groups, such as bicycles and Russian twists, can reduce the strain specifically on the lower back during sit-ups.
Oct 23, 2020
Joni Girardi
Taking regular breaks and avoiding excessive repetition of sit-ups can help prevent overloading the back muscles and minimize discomfort.
Oct 18, 2020
Jonas Marthinussen
Have you tried incorporating a brief rest period between each sit-up to allow the back muscles to recover and reduce the risk of pain?
Oct 11, 2020
Patricia McLeod
Investing time in corrective exercises, such as leg lowering drills and pelvic tilts, can provide valuable support for addressing back pain during sit-ups.
Sep 12, 2020
Danielle Bradford
I empathize with your experience. Don't rush the process - make gradual adjustments to your routine and prioritize the health of your back during core exercises.
Sep 9, 2020
Kristijan Rebernisak
I've observed that gradually increasing the volume of other core-strengthening exercises, alongside sit-ups, can distribute the workload and reduce strain on the back.
Aug 15, 2020
I've observed that maintaining a consistent exercise routine, including both core-strengthening and flexibility exercises, has helped alleviate back pain during sit-ups.
Aug 14, 2020
Amitabh Bhati
Consider exploring the option of performing sit-ups on a soft, supportive surface, such as a yoga or exercise mat, to reduce discomfort and strain on the back.
Aug 10, 2020
Andrew Basso
Incorporating exercises that target the deep stabilizing muscles of the core, such as dead bugs and plank variations, can improve overall back support and comfort during sit-ups.
Aug 4, 2020
Rob Howse
Consulting with a knowledgeable fitness professional can provide valuable insights and recommendations for adjusting your sit-up technique to mitigate back pain.
Jul 7, 2020
Joe Rebelo
I've found that taking the time to engage in a comprehensive warm-up routine, including dynamic movements and foam rolling, has positively impacted my comfort during sit-ups.
Jul 1, 2020
I've found that gradually increasing the intensity and frequency of core-strengthening exercises, including sit-ups, has helped alleviate my back pain over time.
Jun 14, 2020
Gina Gabriele
Engaging in regular mobility and flexibility-focused sessions, including gentle yoga flows and stretches, can contribute to improved comfort and performance during sit-ups.
Jun 13, 2020
Patricia Horoho
It's essential to approach core exercises, including sit-ups, with mindfulness and attention to proper body alignment to minimize the risk of back pain.
May 28, 2020
Terrance Thibodeaux
Engaging in regular yoga or Pilates sessions can help improve flexibility and strengthen the core, potentially reducing back pain during sit-ups.
May 3, 2020
Taufan Firmansah
Prioritizing gradual progression and allowing sufficient rest and recovery time for the back muscles can contribute to a more sustainable and comfortable experience during sit-ups.
May 2, 2020
Sami Zahouria
Maintaining a neutral, aligned posture during sit-ups, and refraining from tucking the chin too close to the chest, might relieve pressure on the spine and reduce back pain.
May 1, 2020
Kurt Becker
Considering the use of an exercise ball as a substitute for traditional sit-ups might help alleviate the strain on your back.
Apr 30, 2020
Debra Dorward
I can relate to the challenge of experiencing back pain during sit-ups. It's crucial to approach the exercise with a focus on technique and gradual progression.
Apr 29, 2020
Jan Fechter
Considering the use of resistance bands during sit-ups can help distribute the workload more evenly and reduce strain on the back muscles.
Apr 27, 2020
Maggie Carlson
Maintaining a consistent balance between core-strengthening exercises and gentle mobility work can contribute to a healthier, pain-free experience with sit-ups.
Apr 20, 2020
Stanley Shar
From personal experience, I've learned that engaging the glutes and maintaining proper alignment helped reduce my back pain during sit-ups.
Apr 15, 2020
Nate Lee
Have you explored the potential contribution of shoulder stability to back discomfort during sit-ups? Strengthening the rotator cuff and shoulder girdle muscles may offer support.
Apr 15, 2020
Scott Willey
It's crucial to listen to your body and recognize when it's necessary to modify or temporarily refrain from sit-ups to allow the back muscles to recover and adapt.
Apr 1, 2020
Investing in a good quality exercise mat that provides adequate cushioning and support for the spine during sit-ups could make a notable difference in reducing back discomfort.
Feb 24, 2020
David Paterno
I found that strengthening my lower back muscles alongside my core helped alleviate my back pain during sit-ups.
Jan 20, 2020
Dorris Penigar
Determining whether there are imbalances or weaknesses in the hip and glute muscles that may contribute to back pain during sit-ups could be beneficial in finding solutions.
Jan 18, 2020
Ninetta Barra
Committing to a consistent stretching routine aimed at improving back flexibility can make a significant difference in alleviating back pain during sit-ups.
Jan 12, 2020
It may be beneficial to explore the potential impact of tight hip flexors on back discomfort during sit-ups and incorporate targeted stretches to address this issue.
Dec 29, 2019
Levent Kazas
Have you considered integrating mindfulness and breath awareness during your sit-up routine to reduce tension and enhance body awareness, potentially alleviating back pain?
Nov 29, 2019
Bob Leland
Focusing on improving overall posture through targeted exercises and mindful body alignment can play a fundamental role in reducing back pain during sit-ups.
Nov 23, 2019
Nicole Demattei
Incorporating exercises that challenge stability and balance, such as single-leg bridges and planks, can enhance overall core strength and potentially reduce back pain during sit-ups.
Nov 19, 2019
Jon Westnedge
It's important to consult with a fitness professional or physical therapist to ensure you're performing sit-ups with the correct form to prevent back pain.
Nov 8, 2019
David Brigham
Incorporating specific exercises to strengthen the erector spinae muscles can help support the back and reduce discomfort during sit-ups.
Sep 24, 2019
Sherrie Hoglin
I've found that utilizing proper footwear with adequate support and cushioning can contribute to a more comfortable experience during sit-ups, particularly if performed on hard surfaces.
Aug 31, 2019