Three Exercises you should stop doing for your back pain (And What I recommend instead)

Author: Dr. Carmen Jansante, PT, DPT, CSCS Undefeated Physical Therapy & Performance

“If you’ve treated one low back pain… you’ve treated one low back pain.”

That’s a phrase I say often—and for good reason. Back pain presents differently in nearly every individual. Especially in athletes, the demands on the body are unique, complex, and often high-speed and high-load.

One of the most common misconceptions I see in recovery protocols—both in clinics and online—is the belief that movement alone will resolve back pain. But it’s not just about movement. It’s about the right movement, at the right time, with the right intent.

In this article, I want to share three exercises I’ve stopped using in rehab for individuals with low back pain—and more importantly, why I’ve replaced them with more effective, spine-stabilizing alternatives.

First, Let’s Talk Spine Function: Stability Over Mobility

Your lumbar spine is meant to stabilize, not twist, bend, or contort under load. That’s what your hips, legs and thoracic spine are for. While the lumbar spine can flex and rotate to some degree, doing so—especially under load or tension—can lead to increased risk of injury, particularly for athletes.

In sport, we move through multiple planes and at high speeds. The spine, in that context, acts more like a beam, resisting movement and transferring force from the ground up. So, exercises that promote excessive motion in the low back, especially during the acute phase of pain or injury, can do more harm than good.

❌ 1. Pulling the Knee to the Chest While Lying Down

Why it’s popular: This is often one of the first stretches prescribed to people with back pain. It typically provides temporary relief, making it feel like it’s “working.”

Why I’ve stopped using it:

That relief is often due to natural analgesic effects. When you flex your spine and separate the joints slightly, your brain may interpret it as pain relief (a receptor response from the tissue)—but this doesn’t mean you’re fixing the issue. Instead, you’re often feeding into the injury pattern, especially if flexion-based pain is the root cause.

For many athletes, especially those with flexion-intolerant pain (think disc-related issues), this movement may feel good at the moment but delays true healing and spine stability.

❌ 2. Lower Trunk Rotation

Why it’s popular: It’s a passive stretch that looks and feels like it helps with mobility. The athlete lies on their back, knees bent, and slowly rotates their legs side to side while trying to keep the upper body still and then repeats to the other side.

Why I’ve stopped using it:

Referenced in Dr. Stuart McGill’s research, this exercise can place a rotational shear force on the lumbar spine—something we want to avoid in people recovering from back pain. Especially in the acute or subacute phase, asking the low back to rotate is counterproductive. It can irritate structures that are already inflamed and reduce overall spinal stiffness, which we need for recovery and performance.

If you’re not in pain, this movement may be tolerable. But for someone recovering from an injury, it’s a risk that isn’t worth the reward.

❌ 3. The Crunch

Why it’s popular: Crunches are the go-to for “ab” workouts. They’re simple and familiar, so they’ve become a staple in fitness programs everywhere.

Why I’ve stopped using it:

Crunches create repetitive flexion at the lumbar spine—compressing the discs and increasing stress through the low back. Over time, this can contribute to or exacerbate existing injuries, especially in athletes who are already exposed to a lot of spinal stress in sport.

There are far better ways to build a strong core without compromising spinal health.

✅ What to Do Instead: Stability-Based Core Training

The best movements for both rehab and performance training focus on core stability and maintaining a neutral lumbar spine. Here are some of my go-to’s:

• Dead Bug: Teaches coordination and bracing while maintaining spinal neutrality.

• Paloff Press (Anti-Rotation Press): Builds rotational control and strengthens the entire core system.

• Plank Variations: Great for endurance, control, and developing full-body tension.

• Squats & Deadlifts (Properly Performed): Yes—these are core exercises when done right. When the spine is neutral and the movement is hip-driven, you’re training spinal stability under load.

Final Thoughts

Just because an exercise is popular doesn’t mean it’s appropriate—especially for athletes recovering from low back pain. Our spine’s job is to resist motion when needed, especially during high-intensity tasks like sprinting, lifting, or rotating to throw or hit.

If you’re struggling with back pain or looking to bulletproof your spine for sport, consider how you’re training. Are you building stability, or just chasing the feeling of temporary relief?

If you’re unsure where to start, I’d be happy to help. Reach out to schedule a session or assessment at Undefeated Physical Therapy & Performance. Call or text (412)627-2131

Stay strong,

Dr. Carmen Jansante, PT, DPT, CSCS

Founder, Undefeated Physical Therapy & Performance