Low Back Pain? Don't Do Crunches—Here's Why

Struggling with chronic low back pain or recovering from an injury? You’re not alone. Millions turn to core exercises to strengthen their midsection, but one common move could be doing more harm than good: crunches and sit-ups.

As physiotherapists, we’ve seen countless patients unknowingly worsen their pain with these exercises. Here’s why you should avoid them (and what to do instead).

Why Crunches Worsen Low Back Pain

Crunches and sit-ups require repetitive spinal flexion (forward bending), which places excessive strain on the lumbar spine. For those with disc injuries, muscle strains, or chronic stiffness, this motion can:

• Compressing spinal discs aggravates herniations or bulges.
• Overload sensitive muscles and ligaments, delaying healing.
• Reinforce poor movement patterns, like “tucking” the pelvis, which destabilizes the core.

Studies show that repeated flexion under load (like crunching) increases intradiscal pressure by up to 90%, making it a top exercise to avoid with low back pain.

Safer Alternatives to Crunches

A strong core is vital for spinal health, but the exercise you do to develop one is about quality, not just quantity. Focus on exercises that stabilize without straining:

1. Planks (Forearm or High): Build endurance in deep core muscles without spinal bending.
2. Bird Dogs: Enhances coordination between the abs and back muscles.
3. Pelvic Tilts: Gently activate the transverse abdominis to support the spine.

These moves prioritize neutral spine alignment, reducing pressure on vulnerable areas.

Low Back Pain Tips for Long-Term Healing

1. Stay Active, Not Static: Gentle walking or swimming improves circulation and reduces stiffness.
2. Mind Your Posture: Avoid prolonged sitting; use lumbar support to maintain your spine’s natural curve.
3. Strengthen Your Glutes and Hamstrings: Weak posterior muscles shift strain to the lower back.
4. Ice or Heat Therapy: Use ice for acute flare-ups (20 minutes) and heat for chronic stiffness.

When to Seek Help

If pain persists despite avoiding risky exercises, consult a physiotherapist. Persistent symptoms could signal underlying issues like sciatica, spinal stenosis, or joint dysfunction. A tailored rehab plan accelerates healing and prevents recurrence.

Final Thoughts
Healing low back pain isn’t just about avoiding harmful movements or getting dry needled when you need it. It’s about retraining your body to move smarter. Skip the crunches, prioritize stabilization, and give your spine the care it deserves.

Need personalized guidance? Book your first free screening with a Renew physiotherapist to create a safe, effective recovery plan tailored to you!