The Science Behind Neck Pain from Crunches and Safer Core Alternatives
Neck pain after crunches can happen, according to physical therapist Nicholas Rolnick, who notes that “The positioning of the hands pulling the head up as the torso flexes increases the lower neck movement and creates significant intervertebral loading.” This pressure on cushioning structures between the vertebrae, called discs, is typically a sensitive position for most people, as the majority work at a desk, Rolnick explains.
Why Traditional Crunches Pose a Risk
Flexion—bending the head forward—creates sensitivity in many individuals, particularly those who work at a desk, Rolnick explains. “The positioning of the hands pulling the head up as the torso flexes increases the lower neck movement,” he says.
Rolnick suggests that pain could be down to poor technique, using your neck muscles to compensate for a weak core, or just overdoing the exercise.
Three Core Exercises That Protect Your Neck
Rolnick recommends three alternatives to regular crunches that aren’t a pain in the neck, but still offer a solid core workout. Each exercise prioritizes proper alignment and controlled movement.
1. Partial Crunch
This modified crunch reduces neck flexion and hip flexor activation by shortening the range of motion compared with a typical crunch. “Leverage forceful exhalation to further increase both pelvic tilting (lower abs) and slight torso flexion (upper abs),” Rolnick advises. The exercise works the rectus abdominis and the internal and external obliques.
Pro Tip: Start with 10-12 reps, gradually increasing as strength improves. Use a 2-3lb plate or dumbbell once you can complete more than 15 reps in the last set for a couple of workouts in a row.
2. Penguin Exercise
Similar to the partial crunch, this movement works on the endurance of the rectus abdominis and active shortening and lengthening of the oblique muscles. “It also builds neck flexor endurance, which can stave off or reduce the risk of future neck issues,” Rolnick says. The side-to-side reach engages the core while maintaining a neutral neck position.
3. Plank Twist
A variation of a traditional plank, this exercise adds a rotational component. “Here you are working on cross-body stabilization and neck strengthening, while targeting the similar muscles of the two other exercises,” Rolnick explains. The twist adds more movement stabilization requirements for the obliques without involving the scapular stabilizers.
Make It Easier: Skip the reach-through and simply lift one hand off the floor, then put it back down.
How to Adapt Your Routine
When you want to train your core muscles, Rolnick says you should always consider neck and back alignment to minimize your injury risk.
Frequently Asked Questions
Can crunches ever be safe?
Rolnick suggests considering neck and back alignment to minimize injury risk.
Are these exercises suitable for all fitness levels?
Yes. Rolnick states they are easily scalable with minimal to no equipment required, and each exercise includes modifications to make it harder or easier.
Ready to try these exercises? Share your experience in the comments below or explore our guide to low-impact fitness routines for more options.
