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Endoscopic surgeon breaks down top exercises for posture and spine health
Endoscopic neurospine surgeon breaks down top exercises for posture and spine health: From squats and sit-ups to planks
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.
Published on: Apr 25, 2026 1:18 PM IST By Anukriti Srivastava Share via Copy link 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.” Also read | No time for workouts? Fitness expert shares easy ways to stay active all day: ‘2 short walks after meals…’ View this post on Instagram A post shared by Dr Chandratej Kadam’s (@endoscopic__neurospinesurgeon)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. ABOUT THE AUTHOR Anukriti Srivastava Anukriti Srivastava thrives at the intersection of words and voice, where journalism meets storytelling. A digital editor and journalist with over 5 years of experience, she has written across lifestyle, women issues, relationships, entertainment, fashion, and travel. She did her Masters in Broadcast Journalism and has published more than 500+ lifestyle content pieces across platforms. As a former Sub-Editor at HerZindagi, she produced engaging digital content, interviews, and event coverage for a wide audience. She has also contributed as a Webstory Producer with Travel + Leisure, transforming travel experiences into immersive stories for readers who love exploring the world. Beyond writing, Anukriti’s storytelling extends to the microphone. As a voice-over artist, her warm and expressive voice has brought scripts to life across audio platforms, turning simple words into immersive experiences. Her work reflects a deep interest in people, culture, and everyday stories that resonate with readers and listeners alike. She enjoys crafting content that informs, inspires, and sparks curiosity. Away from screens and studios, you’ll find her reading self-help books, listening to music, getting lost in romantic novels, and playing the guitar for a creative reset. For Anukriti, storytelling isn’t just a profession—it’s a way of seeing and sharing the world.Read More Core Strength Squats Exercise Workout Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!.Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs. News/Lifestyle/Health/Endoscopic Neurospine Surgeon Breaks Down Top Exercises For Posture And Spine Health: From Squats And Sit-ups To Planks See Less
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.
He said, “Not every popular move is spine-friendly—and blindly following trends could be doing more harm than good.”
Also read | No time for workouts? Fitness expert shares easy ways to stay active all day: ‘2 short walks after meals…’
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.
Source: HindustanTimes
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