What to do if you can't perform sit-ups

Generally, difficulty in performing sit-ups may be caused by insufficient abdominal strength, poor lumbar flexibility, weak core stability, lumbar muscle strain, or lumbar disc herniation. Appropriate measures should be taken based on the specific cause. It is recommended to visit a hospital promptly and follow medical advice for treatment.

1. Insufficient Abdominal Strength

Underdeveloped or weak abdominal muscles may fail to support the sit-up movement. Strengthen abdominal training through targeted exercises such as crunches and planks to gradually build abdominal muscle strength. Consistently train the abdominal muscles with dedicated workouts at least 3–4 times per week to help them gradually adapt to the exercise intensity.

2. Poor Lumbar Flexibility

Tight and inflexible lower back muscles can limit the degree of spinal flexion required during sit-ups. Perform regular lower back stretches, such as standing forward bends and supine twisting stretches, before and after workouts. Consider attending yoga classes regularly to improve lumbar flexibility and mobility through various yoga postures.

3. Weak Core Stability

The core muscle group includes muscles in the abdomen, back, and hips. Poor core stability can make it difficult to maintain balance and control during sit-ups, thus hindering proper execution. Perform various core-strengthening exercises such as side planks and bird-dog movements to enhance coordination and strength of the core muscles.

4. Lumbar Muscle Strain

Chronic injury to the lower back muscles due to prolonged poor posture or overuse can lead to symptoms such as low back pain and muscle stiffness, which interfere with performing sit-ups. Under medical guidance, medications such as Yunnan Baiyao Plaster, Huoxue Zhitong Capsules, or Eperisone Hydrochloride Tablets may be used to relieve discomfort.

5. Lumbar Disc Herniation

Disc degeneration or injury in the lumbar spine can cause disc protrusion, compressing nearby nerves and resulting in low back pain and radiating leg pain. Performing sit-ups can increase pressure on the lower back and worsen pain, making the movement difficult or impossible. Patients may take medications such as ibuprofen sustained-release capsules, diclofenac sodium enteric-coated tablets, or mecobalamin tablets as directed by a physician to alleviate symptoms.

In daily life, it's important to develop healthy habits, avoid overexertion, and refrain from intense physical activities that could trigger discomfort. Light exercises such as walking or jogging, tailored to individual capabilities, are recommended to enhance overall physical resilience and support recovery.