Exercises to Avoid with Back Pain
If you’re dealing with back pain, it’s important to choose exercises that won’t further strain or injure your back. While exercise is generally recommended for those with back pain, as it can help to strengthen the muscles that support the spine and improve flexibility and mobility, certain exercises can be particularly harmful for those with back pain. In this blog, we’ll take a look at some exercises that you should avoid if you have back pain.
1. Crunches: Crunches and other abdominal exercises that involve flexing the spine can put additional strain on the lower back, especially if you have a pre-existing back injury or condition. When you perform a crunch, you’re essentially lifting your upper body off the ground and rounding your spine, which can be hard on the lower back. Instead of crunches, try plank variations or exercises that strengthen the core while keeping the spine in a neutral position. Planks and other exercises that involve holding your body in a static position can help to strengthen your core without putting extra strain on your back.
2. Leg press: The leg press machine is a popular exercise for building strength in the legs, but it can also be hard on the lower back. The leg press machine puts a lot of pressure on the lower back and can be particularly hard on the lumbar spine, the part of the spine that supports the majority of your body weight. If you have back pain, it’s best to avoid this exercise or choose a safer alternative, such as the glute bridge or single leg deadlift. These exercises will still work your legs and glutes, but they’ll be easier on your lower back.
3. Heavy weight lifting: Lifting heavy weights can put a lot of strain on the back, especially if you’re not using proper form. If you have back pain, it’s important to start with lighter weights and gradually increase the load as your back gets stronger. It’s also a good idea to seek the guidance of a qualified personal trainer or physical therapist to ensure that you’re using proper form. They can teach you proper lifting techniques and help you avoid exercises that could potentially worsen your back pain.
4. High-impact exercises: High-impact exercises like running and jumping can put a lot of stress on the back and may not be suitable if you have back pain. These types of exercises involve repetitively pounding the ground, which can put a lot of strain on the spine and other joints in the body. Instead, try low-impact exercises like swimming or cycling, which can be easier on the back. These exercises will still give you a good cardiovascular workout, but they’ll be easier on your joints and lower back.
5. Twisting exercises: Exercises that involve a lot of twisting and turning, such as Russian twists or seated spinal twists, can be hard on the back. These types of exercises can put a lot of strain on the muscles and ligaments in the lower back, especially if you’re not using proper form. Instead of these types of exercises, try exercises that involve a more controlled and stable movement, such as the plank or bird dog.
6. Heavy squats: Squats are a great exercise for building strength in the lower body, but they can be hard on the back if you’re not using proper form. It’s important to keep your chest up and your feet shoulder-width apart when performing squats to avoid putting extra strain on your back. If you’re experiencing back pain, it’s a good idea to start with lighter weights and focus on maintaining proper form before gradually increasing the weight.
7. Deadlifts: Deadlifts are another exercise that can be hard on the back if you’re not careful. If you’re experiencing serious back pain, I’d wait to do any deadlifts until it has resolved.
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