Should You Do Crunches for Back Pain Relief?
Back pain. If you’re a frequent desk jockey, like most of us these days, your back hurts more than you’d care to admit. Sitting is just brutal for the health of your back and your overall well-being, as I’ve already discussed.
My workshop students always ask me whether they should be doing crunches, because conventional “wisdom” says (and I know you’ve heard this one): To get rid of back pain you need to strengthen your core. And the only exercise most people know how to do to “strengthen their core” is crunches.
Here’s the problem: Crunches strengthen a part of the core that has almost nothing to do with relieving back pain!
Crunches primarily work the rectus abdominis. This muscle runs vertical to the body and its main action is spinal flexion. (See my rant about the improper use of spinal flexion in yoga classes.)
Meaning, when contracted (such as during a typical “crunch,” like the one in the photo below) the rectus causes the rib cage and upper torso to be drawn closer to the pelvis. It is also a superficial “prime mover” muscle, which means it does very little to support the spine in a pain-free position.
My workshop students always ask me whether they should be doing crunches, because conventional “wisdom” says (and I know you’ve heard this one): To get rid of back pain you need to strengthen your core. And the only exercise most people know how to do to “strengthen their core” is crunches.
Here’s the problem: Crunches strengthen a part of the core that has almost nothing to do with relieving back pain!
Crunches primarily work the rectus abdominis. This muscle runs vertical to the body and its main action is spinal flexion. (See my rant about the improper use of spinal flexion in yoga classes.)
Meaning, when contracted (such as during a typical “crunch,” like the one in the photo below) the rectus causes the rib cage and upper torso to be drawn closer to the pelvis. It is also a superficial “prime mover” muscle, which means it does very little to support the spine in a pain-free position.
Doing crunches will train your rectus abdominis, but it won’t help relieve your pain.
Plus, crunches also typically exacerbate another huge problem related to back pain: tight hip flexors, such as the iliopsoas muscles. When that muscle is tightened by doing crunches, your back pain will get even worse.
When I tell my workshop students these facts, they look at me in shock and dismay. Their minds race with thoughts of regret for all of the brutal crunches they’ve done in their lifetime, and they recall with even more dismay that the darn things never did get rid of their back pain.
So if you’re not supposed to do crunches to help relieve back pain, what are you supposed to do?
I introduce you to the absolute best deep-core stabilizers in the very first session of the Hauber Method™ Series A. And throughout the entire Hauber Method™ program, you’ll learn even more fun and creative ways to get a strong core, healthy hip flexors, and a pain-free back.
Watch this video to hear a greater explanation of why we don’t focus on training the rectus abdominis or do crunches when we are training the core to eliminate pain in the back, neck, or shoulders.
Plus, crunches also typically exacerbate another huge problem related to back pain: tight hip flexors, such as the iliopsoas muscles. When that muscle is tightened by doing crunches, your back pain will get even worse.
When I tell my workshop students these facts, they look at me in shock and dismay. Their minds race with thoughts of regret for all of the brutal crunches they’ve done in their lifetime, and they recall with even more dismay that the darn things never did get rid of their back pain.
So if you’re not supposed to do crunches to help relieve back pain, what are you supposed to do?
I introduce you to the absolute best deep-core stabilizers in the very first session of the Hauber Method™ Series A. And throughout the entire Hauber Method™ program, you’ll learn even more fun and creative ways to get a strong core, healthy hip flexors, and a pain-free back.
Watch this video to hear a greater explanation of why we don’t focus on training the rectus abdominis or do crunches when we are training the core to eliminate pain in the back, neck, or shoulders.
There are a lot of assumptions about how best to train your abs or core. Sara Hauber tells you exactly what you need to know.
“Should You Do Crunches for Back Pain Relief?” by Sara Hauber.
Originally published April 17, 2013, on Career Girl Network. Updated and republished on HauberMethod.com on December 3, 2019.
Originally published April 17, 2013, on Career Girl Network. Updated and republished on HauberMethod.com on December 3, 2019.
Ready to get started training your core the right way and finally healing your back pain?
Still need more information? Go back to the main Articles page to read more about how the core, back, and hips are implicated in your pain.