Why Your Crunches Hurt—and the Simple Fix That Makes Them Work

Written By Debbie DeChamps
Woman performing crunches on grass with Function Thru Fitness Green Bay WI. Corrective exercise and core stability training to prevent neck pain and lower back pain during workouts.

Neck strain? Back pain? Most people do crunches wrong. Here’s how a wall and a stability ball can help you train your core the right way—without the pain.

If you’ve ever finished an ab workout with more discomfort than results—especially in your back or neck—you’re not alone.

At Function Thru Fitness in Green Bay, WI, we often meet clients who are doing all the “right” core exercises… but not in the right way for their body.

The problem isn’t that you’re weak.
It’s that most traditional crunches don’t support your spine—or engage your core the way they should.

The Smarter (and Safer) Way to Train Your Core

In our latest video, we demonstrate one of our favorite fixes: the knees-against-the-wall abdominal crunch using a stability ball.

This simple movement provides:
✔ Full support for your low back
✔ Proper glute engagement for stability
✔ Better control of your upper abs
✔ A break from overused hip flexors and strained neck muscles

Why It Works

Most people unknowingly compensate during crunches—pulling from the neck, arching through the spine, or relying too much on the legs.

By positioning your knees against the wall and using a stability ball:

  • Your body stays anchored

  • Your core stays engaged

  • Your spine stays supported

It’s one small adjustment—but the difference in how it feels (and what it does) is huge.

Who Is This For?

This movement is ideal for:

  • Desk workers with poor posture

  • People recovering from back pain

  • Athletes building core control

  • Anyone who wants a more effective ab routine

Train Smarter, Not Harder

At Function Thru Fitness, we don’t just prescribe exercises.
We teach your body how to move with strength, purpose, and stability—so every workout supports long-term function.

Watch the full video here →
Ready to feel the difference?

✔ Want to move better and feel stronger — for life?

Our free guide, *Essential Exercises for Lifelong Mobility and Independence*, walks you through 4 simple movements used in our corrective exercise and neuromuscular therapy programs. These proven strategies help reduce pain, improve strength, and support long-term mobility — no equipment needed.

Created by certified personal trainers in Green Bay, WI and corrective exercise specialists at Function Thru Fitness in Green Bay, WI, this guide is perfect for adults seeking lasting results without the guesswork.

Function Thru Fitness | By Appointment Only 

Green Bay, WI | Find us on Google Maps: https://www.google.com/maps?cid=10915336208538426263   

www.ftfpt.com | 920-610-0004 | info@ftfpt.com

Debbie DeChamps
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