Stomach Crunches & Back Pops

You probably perform stomach crunch after stomach crunch in the pursuit of stronger, more defined abs. The benefits of strong abs are not only cosmetic, contributing to athletic performance and back health. However, the stomach crunch can worsen or cause pain or other problems in the back. Choose alternative exercises to develop your abdominal muscle definition and core strength without sacrificing your back health.

Joint Popping

Joints can make a popping sound when moved for three reasons: escape of gases in the joint fluid, movement of joint, tendons and ligaments and a rough joint surface due to damage. Damage to joints can lead to loss of function and arthritis. If your back pops infrequently when doing crunches, it may only be air escaping. If pops are frequent or painful, it may be a sign of back damage. If this is the case, see your doctor for an evaluation.

Crunches & Back Problems

Whether you have back pain or not, it's time to stop relying on crunches for your ab development. In addition to your abs, crunches engage your hip flexor muscles, on the front of your upper legs. When doing crunches, your hip flexors rotate your pelvis forward. This increases the curvature of your lower back, placing a great deal of stress on the vertebra of your lower back. Placing your hands behind your head when performing crunches can also place stress on the vertebra of your neck.

Alternative: Leg Lift

When performed correctly, leg lifts can allow you to work your abs while keeping your hips and spine in alignment. Kettlebell trainer and former Soviet Master of Sport Pavel Tsatsouline recommends a variation of the leg lift used by ballet dancers and gymnasts. Lie flat on your back with your legs bent and feet flat on the floor. Rotate your hips forward a bit so your back is flat against the floor. Bring one leg up vertical above your hips, contract your glutes and slowly lower the leg. Stop when you get to the floor or you start to experience discomfort. Keep your abs tight, taking only small breaths while performing the drill to stabilize your hips and protect your back.

Alternative: Janda Situp

Another exercise Tsatsouline recommends is a situp variation pioneered by Dr. Vladimir Janda, a World Health Organization rehabilitation consultant. By pressing your heels down or back against a weight, your brain relaxes the hip flexor muscles, leaving only your abs to raise your body in a situp. Place a weight or several heavy books behind your heels and press the weight back against your butt. While doing this perform a situp. Five repetitions will be sufficient as your abdominal muscles will be contracting much harder than during a normal crunch or situp.