Neck pain with sit ups

[racechick79]

I have had a bad neck/upper back for years due to some degenerative problems as well as scoliosis. I find that I get great results from doing sit ups and crunches, but that I pay for it through the pain in my neck. There are times when the day following a work out that I won't be able to move my neck. I have worked with those who are well versed in fitness to see if I am doing something improperly and they say I am not. Does anybody else have this problem and what, if anything, can I do to prevent it?

[Stefano13]

To help reduce the urge to pull on the neck during your crunch or sit-up, try crossing your arms in front of your chest or resting your hands at your thighs as you contract your abs and lift your shoulders off the floor. If you still find your neck hurts, try an alternative abdominal exercise. Plank holds, hanging leg raises, captain chair leg lifts, crunches on an exercise balls or abdominal machines that support your neck are all options.

[shaun]

You shouldn't suffer from neck strain when doing sit ups and crunches, it is a symptom of bad form. Your head should be aligned with your spine when doing sit ups and crunches. The strain should be on your abs, not your neck. Ensure your head is straight and aligned with your spine, do not move your head forward.

[Driven]

Since you have a medical condition, I would talk to a doctor first of all. If you can't do sit-ups, you could try other abdominal exercises like "mountain climbers", leg lifts, flutter kicks, and so on.

[racechick79]

Thank you. I may just have to try some other exercises. I have asked professionals if my form is incorrect and they said that it is not. I don't feel the pain while I am doing the sit ups so much as a few hours later or the next day. It is almost like a weak feeling while I am doing the situps. Just holding my head above the ground while laying on the floor feels like a strain. Do you think it could be that my neck is not strengthened enough?

[kingusama92]

It happens.

What I do is I pick a spot on the ceiling above and just keep staring at it as I do my situps. As long as you don't waver, you will not have neck pain.

It's also best to not bring your hands behind your neck for support. I usually place them to the side and exert more onto the abdominal area, the area you are targeting.

If your form is correct then it might get better over time. I remember my neck used to hurt a lot (soreness) after the first few sessions.

[btatro]

Have you tried one of the ab bars that support your neck? I like them as I feel as though I am not straining my neck muscles as much and am able to focus that tension into my core. I also like to use the abdominal machine at my gym, the one where you sit vertically and crunch forward with a bar + weights. Little to no neck straining with this one.

[racechick79]

Have you tried one of the ab bars that support your neck? I like them as I feel as though I am not straining my neck muscles as much and am able to focus that tension into my core. I also like to use the abdominal machine at my gym, the one where you sit vertically and crunch forward with a bar + weights. Little to no neck straining with this one.

No, I have not tried one of the ab bars. Where are you able to get one? I think that it would definitely be something I would be interested in trying.

I do also like the idea of trying to pick a point on the ceiling. Maybe it is just that over time I will strengthen it and the soreness will go away.

[shaun]

You might want to consider introducing a few new ab exercises into your routine and avoiding sit ups for a month or so. You have probably reached a plateau if you have been doing sit ups for months. You are more vulnerable to strains or worse if you are in a plateau.

[Stefano13]

The crunch is an alternative to the situp that works the same muscles with a lower risk of straining the neck. Lift your shoulders and upper torso off the floor, instead of coming to a complete sitting position. Performing the crunch situp on a stability ball may help you keep your neck in alignment for less strain on the neck.