Are Sit-ups Hurting Your Back? A Better Way to Train the Core

Many people do exercises like sit-ups, crunches and back extensions with the hope of strengthening the muscles of the back and stomach- a region commonly referred as the core. The problem is that these exercises may actually be doing you more harm than good by placing high levels of strain on the joints and discs of the spine.

When developing an exercise program for the back, it is important to keep in mind that the muscles and joints of the back are very different from other areas of the body. This must be taken into consideration when choosing appropriate exercises to train this area.

The first reason that traditional “gym-type”exercises are bad for the back is that they are not functional, meaning they do not train the muscles to meet the everyday demands of our normal activities. It is critical to realize that the muscles of the back are designed to hold the back steady and stable, which helps protect the spine from injury- hence the concept of “core stability”. Unfortunately, the vast majority of exercise programs use core stability as little more than a catch-phrase and do not actually train core stability at all. Traditional activities like sit ups and crunches train the muscles to move the back not stabilize it. For example, when performing crunches many instructors suggest to push the low back into the ground which actually promotes spine motion – the opposite of holding the back steady.

The second reason that more traditional back and stomach exercises are potentially harmful for the back is that they produce very high levels of strain on the spine. When evaluating the safety of certain jobs in the workplace, there are certain guidelines concerning the amount of strain that can be produced on the body that must be followed. If the level of strain is determined to be too high, it places the worker at risk and the job must subsequently be changed or modified. The specific numerical values are not as important here, but what is important is that studies reveal that certain exercises such as back extensions and sit-ups place a level of strain on the spine that approaches, and in some instances exceeds the safety values used for occupational safety. Not only are these traditional exercises non-functional but they also place high levels of strain on the body. This is why when we prescribe core stability exercises in our clinic, especially with existing back pain or a history of back pain, we focus on the functional exercise that maximizes stability and minimizes stress to the spine.

For a better way to train the core, see our web-site for two good exercises to strengthen your core muscles and stabilize your spine click here.

Disclaimer: The information provided in this article is intended to help inform the community regarding their health and to help facilitate better healthcare decisions. It is not a substitute for proper health care or advice from a licensed professional. Please contact your healthcare provider with any specific health concerns or injuries.