Overdoing Core and Abs Exercises? Expert Explains How Gym Crunches Secretly Strain Your Spine

Many people hit the gym with good intentions. They want stronger abs, a better posture, and a fitter body. But here’s the thing: in the rush to “train harder,” a lot of people end up pushing their core workouts way past what their spine can handle. It’s common to see gym-goers doing endless crunches or holding long planks without realising these very exercises might be placing silent stress on the lower back.

To understand why this happens and how to avoid it, we reached out to Dr Naveen M A, HOD & Sr Consultant - Minimal Access Brain and Spine Surgery, Gleneagles BGS Hospital, Kengeri, Bengaluru, who broke down the hidden risks of overtraining the abs and the smarter, safer way to build a strong core.

Why Crunches Aren’t Always the “Core Strengthening”?

Dr Naveen explains the current fitness obsession perfectly, “Walk into any gym today and you’ll probably see someone hammering through endless crunches, planks, and leg raises, all in the name of a stronger core. What a lot of people don’t realise is that pushing too hard can end up hurting the lower back instead of helping it.”

Before anything else, it’s important to understand that the core is not just the abs. The core includes:

• the obliques
• pelvic floor
• diaphragm
• deep spinal muscles
• hip stabilisers

These muscles work as a team. When workouts focus only on the front muscles (the abs) and ignore the stabilisers around the spine, that’s where trouble starts.

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How Excessive Crunches Put Pressure on Your Spine

According to Dr Naveen, the real issue begins when crunches are done too often or with poor form. “Every time you flex forward in a sit-up, the discs in your lower back are compressed. Do that hundreds of times a week, and those discs begin to wear down faster.”

This can eventually lead to:

• stiffness in the lower back
• nerve irritation
• early disc wear
• even a herniated disc in severe cases

Many people assume that “strong abs” always equal a “strong back.” But as the doctor points out, “Strength without balance doesn’t protect—it destabilises.”

Fatigue Makes Form Worse

In the first few reps, the body maintains good form. But when fatigue sets in, everything changes. Dr Naveen explain, “As you tire, the lower back starts to take over. You arch, pull, or jerk to complete the motion, forcing the lumbar spine to do work the abs can’t finish.” This repeated strain builds micro-injuries that often show up as mysterious back pain days or weeks later.

Watch out for:

• arching the back during sit-ups
• jerking movements
• holding the breath
• pushing through pain

Why Ignoring Glutes and Other Muscles Can Hurt the Back

Another major factor is muscle imbalance. Dr Naveen says that weak glutes are very common in people who sit all day, forcing the lower back to compensate. So, if someone focuses heavily on abs but ignores glute and leg strength, the spine ends up carrying unnecessary load.

Signs of imbalance:

• tight hip flexors
• lower-back pain after workouts
• difficulty holding a neutral posture
• weak or inactive glute muscles

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The Role of Fitness Culture: Chasing Visible Abs Over Real Strength

We’ve all seen “six-pack” images on social media. But as the expert highlights, looks can be deceiving. “Visible abs are mostly about body fat percentage, not functional core strength. Many people with flat stomachs still have unstable cores and poor posture.”

• The purpose of core training should be to move well, not just look a certain way.
• Safer Ways to Build a Strong Core (Without Hurting the Spine)

Here’s what Dr Naveen suggests as safer and more effective alternatives:

1. Focus on Form, Not Repetition Counts

A few slow, controlled reps are far better than fast and sloppy movements.

Tips include:

• engage the deep core (draw belly inward gently)
• breathe naturally
• avoid bending the spine aggressively
• keep movements smooth

2. Mix Up Your Core Routine

Dr Naveen recommends exercises that activate the entire trunk, not just the abs.

Great options:

• planks
• side planks
• bird-dog
• hip bridges
• dead bug
• modified plank variations

3. Prioritise Glute and Hip Strength

Strong glutes reduce lower back load.

Exercises that help:

• glute bridges
• hip thrusts
• wall sits
• clamshells
• step-ups

4. Avoid Forward-Bending Exercises if You Already Have Back Pain

“If you already have mild back discomfort, skip aggressive forward-bending movements for a while,” Dr Naveen advises.

Stick to stability exercises until pain improves.

5. Don’t Forget Recovery

Rest days, relaxed posture at work, and stretching are also part of core training. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that exercises focusing on core stability, not flexion-heavy movements like crunches, were far more effective in reducing back pain and improving functional strength.

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Conclusion

Building a strong core isn’t about doing endless crunches or chasing visible abs. It’s about balance, form, and understanding how the body works as a whole. When the abs, glutes, hips, and deep spinal muscles work together, the spine stays protected. But when the focus stays only on the front muscles, the back suffers quietly.