Chartered Physio Says Sit-Ups Are a Disaster for Back Pain—Try These Core Exercises Instead
Sit-ups have long been a go-to exercise for building abs, but according to chartered physiotherapists, they might be doing more harm than good—especially if you suffer from back pain.
The repeated spinal flexion (bending your spine forward) in sit-ups puts excessive pressure on the lower back and discs. Over time, this can lead to strain, stiffness, and even injury. So, if sit-ups aren’t the answer, what should you be doing instead?
Why Sit-Ups Can Be Bad for Your Back
🚫 Excessive Strain on the Spine – The movement of a sit-up compresses the discs in your lower back, which can aggravate existing pain or even lead to new injuries.
🚫 Overuse of Hip Flexors – Instead of targeting your abs, sit-ups often overwork the hip flexors, pulling on the lower spine and worsening posture-related pain.
🚫 Ineffective for Core Strength – A strong core isn’t just about crunching forward. You need stability-based exercises that train the deep core muscles to support your spine.
The Best Back-Friendly Core Exercises
Instead of sit-ups, try these safer and more effective exercises that build core strength without harming your back:
✅ Plank (20-30 seconds) – Builds deep core stability without excessive spinal movement.
✅ Dead Bug (10 reps per side) – Strengthens the core while keeping the spine neutral.
✅ Bird Dog (10 reps per side) – Improves core control and reduces lower back stress.
✅ Glute Bridge (15 reps) – Engages the glutes and core while reducing pressure on the lower back.
Bonus: Use the BackAware Belt for Perfect Core Training
Even with safer exercises, poor posture can still lead to back pain. The BackAware Belt provides real-time feedback on your spinal alignment, helping you maintain the right posture and maximize core engagement without straining your lower back.
The Bottom Line
If you have back pain, ditch the sit-ups and switch to core exercises that strengthen without excessive spinal flexion. A strong core should protect your back, not hurt it—so train smart and focus on stability-based movements!
Do you still do sit-ups? Let us know in the comments!
