I'm a personal trainer: This is one move you shouldn't be using to build strength with back pain

Opinion
By published

Deep spinal flexion is one to avoid, and this is why

Woman smiling at camera with hands on hips showing abs in activewear
(Image credit: Shutterstock)

Physical therapists, personal trainers and chiropractors tend to agree that there's a type of movement you should probably avoid if you suffer from lower back pain: Repetitive, deep, full spinal flexion.

If your goal is to build strength with back pain, I would skip sit-ups or full crunches, which are movements that put your spine into flexion. There are a few reasons why this movement pattern can aggravate back pain, so below, I cover some of them, plus exercises you might want to skip or try instead.

Are sit-ups bad for you?

Vector of woman performing a sit-up in two stages with knees apart

(Image credit: Shutterstock images)

Honestly, I am vocally clutching my pearls. Sit-ups aren't "bad" by nature, but they can be tricky for people who suffer with low back pain. There's a whole library of exercises out there that can build a strong core and injury-resistant body without isolating your abs or putting too much pressure on your lumbar spine.

That said, spinal flexion doesn't just show up during core workouts and can look like forward folds in yoga, pikes in Pilates, or seated reaches, for example.

During sit-ups in particular, I see a lack of core engagement to initiate the move, and the hips taking over, especially for those with tight or weak hips or who struggle to engage the core properly. That's why seated or standing exercises that work the core in an upright position can be more beneficial without the need to bend too much.

Learning proper core engagement can help, but if your back still takes the brunt of repeated lumbar spinal flexion or you're getting neck pain during exercise, it's time to skip out. High spinal compression can put too much pressure on the discs of your vertebrae, and moves like sit-ups produce a rounded, flexed position over and over again.

If you then add weights to this movement pattern, you're now producing even more tension under load. Add to that hip flexor dominance, you may be pulling on your spine rather than using your abs or other working muscle groups.

4 better strengthening alternatives

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an illo of a woman doing a dead bug
(Image credit: Shutterstock)

Deadbug

Instead of repetitive spinal flexion (think unsupported crunches or sit-ups), introduce exercises that keep your spine in a supported and neutral position.

I wouldn't necessarily start with a plank until you try this 5-minute bracing routine to ensure your core is properly engaged. If it's not, your hips might sag, putting more pressure on your back.

My first exercise recommendation is the deadbug, because your back will be supported on your mat as you move one arm and the opposite leg away from your body, then back again, to build stability in your core.

Flip this over, and my second exercise is the bird dog, which involves extending one arm and the opposite leg away from the body from a tabletop position (on your hands and knees).

In particular, this teaches stability, coordination and balance; focus on zipping your stomach in and bracing during both exercises to prevent your lower back from taking the hit. Bird dogs are also anti-rotational, meaning your body must learn to resist twisting.

Modified crunches allow you to keep your back rested on the mat while lifting your upper body. This involves lying on your back, placing your hands behind your head, supporting your feet on the mat, then lifting your shoulder blades away from the mat, tensing your abs, then lowering again.

Finally, glute bridges are also worth considering, despite the indication that they are a glute exercise. Yes, they are, but they also activate your posterior chain, including your back, glutes and hamstrings. Your hips extend as you lift and squeeze your glutes, and both of these muscle groups act as stabilizers to help protect your posture and spine health.

How to keep your spine safe during workouts

Best strength exercises: man running uphill outdoors in the countryside in the sunshine

(Image credit: Shutterstock images)

You're not doomed to fail just because you have back pain. In fact, the best professionals will tell you that movement is medicine. Most importantly, chronic injuries usually build over time from repetition rather than overnight; this could include poor form, overload, or weak hips, glutes and core muscles.

All can be fixed.

My first piece of advice: Always ask to check your form with a trainer in your gym or watch workout videos carefully. A physical therapist may also be able to guide you.

As I mentioned before, core engagement is key, so focus on bracing and releasing your stomach using the routine above.

Excessive hyperextension of your spine and rotational load can also contribute to back pain, but I am very cautious of spinal rounding and lower back arching in particular, so try to focus on building a neutral spine (where you can), alongside your core engagement.

Here's an exercise for you!

Think about your spine running from your neck to your tailbone; while it isn't naturally rod-straight, poor posture can affect your alignment over time and lead to bad habits (hunching or arching, for example). Lie on your back on your mat, bend your knees and plant your feet; try to post your hands under your back. Can you do it? Probably yes. Next, slightly pull your hips toward you to help flatten your back. Can you do it now?

Finally, when building strength, the key is to start light and slow and build up over time. If something hurts, stop immediately and seek advice. Remember, the best strength exercises are the ones that build deep strength and stability and can be done through the years, not the ones that look fancy in the gym.

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Sam Hopes
Sam Hopes
Fitness Editor and Coach

Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.

She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

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