Sit-ups are not automatically bad for your back. They are one way to train your trunk, but they are not required for core strength or a flat stomach. If sit-ups hurt, choose another movement that you can perform comfortably rather than pushing through pain.
Why do sit-ups bother some people?
A sit-up repeatedly bends the trunk and uses the hip flexors as well as the abdominal muscles. That can feel uncomfortable for some people with back or hip symptoms. Others can perform them without trouble. Pain during an exercise is a reason to adjust the exercise or seek advice, not proof that the movement is harmful for everyone.
What are alternatives to sit-ups?
Try a dead bug, bird dog, or side plank to challenge trunk control in different positions. Our three-exercise core guide explains each move. A modified curl-up may also be comfortable for some people. Start with an easier version, move slowly, and increase the challenge as you adapt. Walking and a broader strength-training plan matter more to general health than any single ab exercise.
Do planks work better than sit-ups?
Planks and sit-ups train different movement demands. Neither is a universal winner. Choose exercises that suit your goal and that you can repeat with good control. A plank can be shortened, done from the knees, or swapped for another exercise if it causes discomfort.
What if I already have lower back pain?
For most back pain, staying active within tolerance is recommended. You do not need to rest until every symptom disappears, but stop or modify an exercise that makes pain worse. Seek a professional evaluation if symptoms persist, limit normal activities, or include worsening leg weakness, numbness, or bowel or bladder changes.
Explore our rehabilitation services in Brookfield if you want help building an exercise plan around your symptoms.
Sources
Reviewed October 10, 2026 against American Council on Exercise examples of core exercises for back-pain contexts and NHS guidance on activity and back pain.
