Endoscopic neurospine surgeon breaks down top exercises for posture and spine health: From squats and sit-ups to planks

Note that every exercise is spine-friendly. Neurospine surgeons list down the top exercises for a pain-free back.

Open social media, and you will be bombarded with videos suggesting different exercise forms for losing weight, improving back posture, a flat belly, and more. While there is no ending to these exercise suggestions, finding the one that suits you right is quite daunting. Looking at the transformations, people often fall for these exercises and follow the trend for the results. In an Instagram post on April 24, 2026, Dr Chandratej Kadam, an endoscopic neurospine surgeon, ranked popular exercises based on how spine-friendly they are.

Ranking exercises based on their spine friendly nature. (Unsplash)

He said, “Not every popular move is spine-friendly—and blindly following trends could be doing more harm than good.”

Sit ups

Sit-ups are known for strengthening the core muscles, including the rectus abdominis, obliques, and hip flexors. It also helps in improving posture, spinal stability, and muscular endurance. Dr Kadam ranks it five on a scale of 10. He states that repeated sit-ups can cause strain on the lower back.

Walking lunges

Walking lunges are known to be a highly effective, functional, unilateral exercise that strengthens the lower body and core. It also improves balance, coordination, and stability. Dr Kadam rates it seven on 10 and explains that it is very good for developing the core and supporting the spine.

Crunches

Crunches are an effective, equipment-free exercise mainly designed to strengthen and tone the rectus abdominis and obliques. It improves core stability, better posture, reduces risk of lower back pain, and enhances functional strength for daily activities. According to Dr Kadam, this exercise ranks four on 10, because it can cause pressure on the lower back.

Crunches are an effective, equipment-free exercise mainly designed to strengthen and tone the rectus abdominis and obliques. (Pexel)

Squats

Squats are one of the foundational exercises that help build full body strength and targets glutes, quads, hamstrings, and core. It also increases functional mobility, enhances athletic performance, burns calories, and improves balance and posture. Dr Kadam highlights it as a four on 10 exercise, because one wrong move can put immense pressure on the spine.

Glute bridge

According to Dr Kadam, glute bridges are a highly effective and low-impact exercise, and great for developing the core. He ranks it six on 10. Thus, exercise helps improve hip stability, strengthen the lower back, and counteract the effects of prolonged sitting.

Hip thrusts

Hip thrusts are ranked as six on 10. Dr Kadam mentions that it is very effective in developing pelvic muscles and supports your lower back. This exercise targets the glutes and helps reduce back and knee pain.

Deadlift

Dr Kadam puts deadlift as one on 10, because a wrong move and posture of the exercise can cause severe pressure on the back.

Plank

Plank is ranked nine on 10 because of its ability to support the lower back and develop core strength.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.