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Old 12-15-2010, 02:03 PM   #1
William Earls
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GHD Situps

Whenever I do GHD Situps, I feel as though my spine is being compressed and theres a slight sharp pain when I do them. What can I do for this?
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Old 12-15-2010, 07:30 PM   #2
Brian Bedell
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Re: GHD Situps

Have you read the CFJ articles on the GHD, and watched the videos? After that try adjusting the butt pad closer or farther out. Meanwhile, sharp pain is bad. Don't do that.
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Old 12-16-2010, 07:59 AM   #3
Aushion Chatman
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Re: GHD Situps

All back pain is a problem with spinal stability...It may be your technique, or you may have imbalances/tightness in any number of places...glutes, lower back, hip flexors, multifidus...

Do you have any trigger points you need to take care of?
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Old 12-16-2010, 12:41 PM   #4
William Earls
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Re: GHD Situps

I don't think I have problems in any of those areas. Last March I had a grade 2 calf tear, but I doubt that would have anything to do with the pain. What I thought was that you'd have to let your butt hang slightly instead of having it right in the middle of the pad, I'm probably wrong. I'll have to watch the video on how to do them, unfortunately can't view the video here at work!
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Old 12-16-2010, 02:03 PM   #5
Mike Mallory
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Re: GHD Situps

Usually thats an issue of 'hinging' off of one point in the spine, ie, one joint takes much more load than the others, which can feel like sharp compression.......Have a second look at your form, or videotape yourself, and see if every segment of your spine is moving equally. This is usually an easy thing to feel once its brought to light.

Its common to see big restrictions in areas of the spine, and loosey-goosey places in other that take all of the movement. if you watch someone bend over you can usually spot it pretty easily. Every segment of the spine should share equal load and movement. We use a RAD Roller (WFS) to iron out the problem areas.....You can also use a foam roller or PVC to some success too.
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Old 12-17-2010, 08:11 AM   #6
William Earls
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Re: GHD Situps

Thanks for the advice, I'll try and videotape myself to see if I see any abnormalities in my form. And I will definitely check out that RAD Roller. I have a foam roller, but sometimes I feel like its way harder to foam roll your lower back as opposed to your legs.
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Old 12-17-2010, 08:20 AM   #7
Damon Stewart
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Re: GHD Situps

I've had that issue before. What helped for me was to put a bench behind me so that when I went back I didn't have to stabilize through the change of direction.
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Old 12-17-2010, 08:22 AM   #8
Aushion Chatman
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Re: GHD Situps

Is a RAD roller any more useful than taping two lacrosse balls together?
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Old 12-17-2010, 07:38 PM   #9
Todd Martin
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Re: GHD Situps

I noticed if you use your back instead of your legs (using legs means locking your knees on the way up) that I would notice back pain especially the next day. Driving with your legs instead of arching your back is the key. I routinely do 50-100 reps a day and I can tell you that when I use my back especially if I arch it and leave my knees flexed that it leads to pain either during or after the workout. Hope that helps. I use a Sorinex GHD which is great.

Last edited by Todd Martin : 12-17-2010 at 07:42 PM.
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Old 12-17-2010, 08:53 PM   #10
Daniel Schmieding
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Re: GHD Situps

Make sure your butt is not sitting on the pad - your tailbone and part of your butt needs to be hanging off the edge. You should be able to "hang" upside down like this with no discomfort. Use your legs (engage your quads) aggressively and don't crunch or flex your abs on the way up.
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