Are Crunches Hurting Your Spine? A Boston Personal Trainer Reveals Smarter Core Moves That Actually Work 

Are Crunches Hurting Your Spine? A Boston Personal Trainer Reveals Smarter Core Moves That Actually Work 

By | Published On: November 10, 2025 | Categories: Fitness |
Person lying on an exercise mat in a gym, holding a dumbbell overhead with one arm while raising the opposite leg—a core exercise often included in personal training Boston routines.

When you think about training your abs or core, certain exercises may come to mind – like crunches, sit-ups, or even the hanging knee raise. But here’s something most people don’t realize: these classic ab moves can actually do more harm than good for your long-term back health

Person lying on an exercise mat in a gym, holding a dumbbell overhead with one arm while raising the opposite leg—a core exercise often included in personal training Boston routines.

🧠The Hidden Problem with Crunches and Sit-Ups

Crunches and sit-ups place a significant amount of stress on your spine, can compress nerves, and may even increase your risk of herniated discs over time. Dr. Stuart McGill, a world-renowned spine expert and professor of biomechanics, has compared crunches to bending a credit card: do it enough times, and eventually, it breaks.

In his professional opinion, it’s not a matter of if, but when your spine begins to pay the price.

💡Safer, Smarter Core Training

Fortunately, you don’t need crunches or sit-ups to sculpt a strong, functional core.

At AUM Training Center in Boston’s Back Bay, our personal trainers teach you how to strengthen your core with movements that:

  • Protect your spine
  • Improve posture
  • Enhance everyday performance – from lifting groceries to playing with your kids

Here’s one of our personal training team’s go-to exercises for building real, functional core strength without stressing your spine.

🤝The Towel Suitcase Carry

This is one of the signature core exercises our personal trainers teach at our Boston fitness studio. It builds core stability, grip strength, and postural endurance – all while keeping your spine safe.

✅How to Do It

  1. Wrap a towel around the handle of a kettlebell.
  2. Hinge at your hips as if performing a deadlift – chest proud, back flat, core tight.
  3. With your free hand, make a fist and squeeze to create full-body tension & stability.
  4. Walk tall. Keep your chest up, shoulder blades down, and maintain level shoulders.
  5. Avoid hunching, swaying, or leaning to the side. Maintain control of your core and gait.
  6. Walk a set distance, then switch sides and repeat!

Here’s a short video demonstration:

🔥Why It Works

It may not look hard, but this exercise lights up your core, back, and grip – fast. The towel adds an extra challenge for your forearms and stabilizers, helping your build real-world strength that carries over into everything you do.

👉Prefer to skip the towel? Use a dumbbell or kettlebell directly. It’s a bit easier but still a highly effective movement.

🧩More Core Exercises We Love

If you’re ready to move beyond crunches and start training your abs the smart way, try adding these spine-friendly core moves:

  • Planks (front + side variations)
  • Dead bugs
  • Bird dogs
  • Pallof presses

These movements develop coordination and stability, and teach your body to move safely and efficiently – the foundation of functional strength.

A man performs a side plank on a gym floor while a woman, offering personal training Boston expertise, kneels beside him. They are surrounded by gym equipment and brick walls.
A man performs a side plank in a gym while a personal training Boston coach guides his hip position, with weights and gym equipment visible in the background.

🌱The Real Meaning of a Strong Core

A strong core isn’t just about six-pack definition. It’s about longevity, injury prevention, and resilience. Train your core to support your spine, not strain it. When you move better, you live better.

A woman performs a plank exercise with her legs resting on a large green stability ball in a gym setting, showcasing core strength during personal training Boston sessions.

📍Work with Boston’s Elite Personal Trainers

If you’re searching for:

  • Private personal training in Boston
  • Personal training in Back Bay
  • Or a personal trainer on Newbury St.

Our team offers one-on-one personal training and virtual sessions to help you move better, feel stronger, and train smarter. Contact us today! Your spine – and your posture – will thank you.

FAQ: Core Training and Back Health

Are crunches bad for your back?

Yes. Crunches can place repeated stress on your spine, especially if done with poor form. Over time, this can contribute to disc injuries and back pain. That’s why our Boston personal trainers recommend spine-safe alternatives like the towel suitcase carry, planks, and bird dogs.

What’s the best core exercise for beginners?

We often start clients with planks and dead bugs. These exercises build core strength while protecting your spine from excessive bending or twisting.

Can I still train my abs if I have back pain?

Yes, but avoid movements that compress the spine. Our certified personal trainers can design a custom program that keeps you safe and strong. Contact us today!

Why is functional core training better than crunches?

Functional core exercises train your body to move better in everyday life – lifting, twisting, and stabilizing safely – while also improving posture and balance. Crunches, on the other hand, mainly target surface muscles and can strain your spine.

How often should I train my core?

We recommend including core training two to three times per week. Focus on quality movements and proper form to see real results without risking injury.

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