Regular Crunches

Some people know the importance of abdominal strength in helping to address someone in anterior pelvic tilt which in turn can lead to low back pain. But what some of these people don't understand is what a regular crunch can do to actually make their lower back hurt worse than it already does.

Regular crunches shorten the rectus abdominis. This may help with anterior pelvic tilt but in the end will depress the rib cage and pull people into a more kyphotic position at the thoracic vertebrae. This is not a good thing for upper back, neck, and shoulder health. This exaggerated kyphotic position at the mid back can lead exaggerated lordosis position at the lower back over time. Not to good on low back health.

Whats a better alternative to crunches? There is a crunch called a reverse crunch which target the posterior fibers of the external obliques. This allows you to address anterior pelvic tilt without affecting the rib cage. My favorite alternative would have to be the roll out or the plank. There a numerous variations to a plank that include side planks, plank with a weight transfer, or my new favorite the two arm rotating to one arm plank. Throw those swiss ball crunches out of your arsenal. Teach your body stability not flexion and it will thank you greatly.