Do sit-ups help lower back pain or do they make it worse? This is a question many people ask when looking for ways to strengthen their core and protect their back. While sit-ups have long been a popular exercise, they may not be the best choice if you are experiencing discomfort in your lower back. In fact, for many people, traditional sit-ups can aggravate pain rather than relieve it.
Why Sit Ups Can Worsen Lower Back Pain
Sit-ups force your spine into repeated bending movements. This puts pressure on your lower discs and can irritate sensitive tissues. They also rely heavily on your hip flexor muscles, which attach to the lower spine. When overworked, these muscles can pull on the lower back and increase tension. If you already struggle with back pain, this added stress may make your symptoms worse.
When Sit Ups Might Be Helpful
For some individuals, core weakness contributes to poor posture and spinal instability. In this case, strengthening the core is essential. However, this does not mean full sit-ups are required. Instead, modified movements that activate your abdominal muscles without overloading your spine are a much safer choice.
Safer Alternatives to Sit Ups
If you are dealing with lower back pain, the goal should be to build strength around your core and spine without strain. Here are five chiropractor-approved alternatives:
Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Gently flatten your lower back into the floor and hold for a few seconds before releasing.
Bridges
From the same position, lift your hips off the ground while keeping your shoulders on the floor. This strengthens both your core and glutes, reducing strain on the lower back.
Bird Dogs
Start on all fours. Extend your right arm forward and your left leg back, hold, then switch sides. This builds stability through your spine and core.
Dead Bugs
Lie on your back with your arms and legs raised. Lower one arm and the opposite leg toward the floor, then return to the start. Alternate sides.
Modified Planks
Support your weight on your forearms and knees rather than toes. Keep your back straight and core engaged to avoid pressure on your lower spine.
Supporting Your Spine Beyond Exercise
Exercises are just one part of caring for your back. Proper posture, supportive seating, and quality sleep products can make a big difference. At Chiro Shopping you’ll find supportive lumbar cushions, ergonomic chairs and orthopaedic pillows designed to reduce strain on your spine and promote better alignment.
So, do sit-ups help lower back pain? The answer is no—at least not in the way many people hope. For most individuals with back discomfort, sit-ups can make things worse. The good news is that there are safer and more effective exercises to strengthen your core and support your spine. By choosing the right movements and using supportive products, you can assist in reducing pain and protect your back in the long term.
If you suffer from lower back pain, it is important to have it assessed by a health care professional. To have an assessment of your lower back pain with one of our qualified Chiropractors, book an appointment online today!
