Many people are familiar with the side bend workout, which involves shifting from a standing position to a side bend, often with a dumbbell to one side.

Let’s be clear, side bends are inherently “bad” for you, but I’d argue ’til the cows come home that they are a waste of time unless your focus is aesthetics first. While side bends can effectively target and build the oblique muscles, they are not an efficient strategy to developing overall core strength + stability.

Engaging in side bends primarily focuses on lateral flexion, which doesn’t fully activate the core’s stabilizing functions.

For individuals seeking comprehensive core development, incorporating exercises that challenge the core’s ability to resist movement—such as anti-rotation and anti-lateral flexion exercises—can be more beneficial.

These alternatives not only engage the obliques but also promote better spinal stability and functional strength.

Your body’s core stabilizes your spine and controls movement.

Yes, we can and do spinal bend, but repeatedly bending the body to the side is ineffective for training core function because we don’t isolate spinal side bending in activities of daily living.

The core’s primary function is to prevent excessive range of motion, where the spine is at a higher risk of injury. If you don’t already possess adequate ability to “anti-move” or resist movement, sharp angle moves in side bends can cause back pain, and adding weights can worsen the problem.

Overall, side bends are a spinal lateral bending exercise intended to isolate the obliques for muscular growth, not a true core exercise. But our body doesn’t work in isolation…Fortunately, REACH Rehab + Chiropractic offers three practical, alternative exercises to work your core while avoiding side bend pain.

One alternative to side bend exercises is “the suitcase carry.” Lift a weight in one hand while maintaining a straight posture without bending forward or backward. Walk in a straight line across the room slowly, and avoid bending or rotating to the side.

Keeping straight during this exercise trains your core and obliques without pain from improper movement. You can also walk backward during the suitcase carry. Find a weight that is not too heavy (that you will be leaning to one side) or too light (so it becomes a non-productive workout).

Once you feel comfortable with the exercise, you can modify the time and weights.

The split stance pendulum swing is a more challenging but effective alternative to side bends. To begin this exercise, stand straight and place your left leg forward and your right leg back. Taking a weight in your right hand, you should keep your shoulder neat and tight, not allowing it to hang loosely.

The object of this exercise is to swing the weight naturally like a pendulum, but the challenge lies in keeping steady and straight throughout the workout session. You must avoid falling backward or forward from the swinging and keep your shoulders aligned with your back. Do not step into position each time; instead, focus on your swing while maintaining a firm stance.

This alternative is excellent for training your core and won’t cause side bend pain like standard side bend exercises.

The third and most advanced of the alternative exercises to avoid side bend pain are the “Around the Worlds.” Start this exercise slowly and gradually improve your speed if and when you feel comfortable, but ensure you have had enough practice time. You will take a weight of your choosing and pass it around your body from front to back, targeting your obliques and core.

It is critical to keep your body straight and centered when doing “Around the Worlds” for maximum effectiveness. You should not lean your body forwards or backward during each pass-off, and your posture should be tall. When you are confident and ready, you can add heavier weights or switch the direction in which you rotate the weight.

REACH Rehab + Chiropractic is the chiropractic clinic to contact when dealing with pain, whether after your workouts or chronic pain. Finding a trusted chiropractor in Plymouth, MI, is stress-free with our helpful staff, and our mission is to help you feel stronger and healthier. We hope you will try these exercises to avoid side bend pain.

Don’t settle for pain. Let us help make your daily routine easier! Schedule an appointment here or contact us at (734) 530-9134 to learn how REACH Rehab + Chiropractic can help reduce your pain and live a healthier life.