Trying to get in shape, but your back says no? It can be frustrating. Staying fit is difficult as it is without dealing with pain every time you bend forward, twist, or turn. Lower back pain prevents you from giving it all while working out. Half information is dangerous. When suffering from back pain, a wrong move or exercise can exacerbate your suffering.

Is limited mobility due to lower back pain taking a physical and mental toll on you? Is it stopping you from doing the things you love the most? Don’t worry, we are here to help. In this article, we list lower back pain exercises to avoid. When dealing with back pain, you must learn what exercises to avoid. The solution cannot be worse than the problem. This is why it is important to know what to replace those exercises with. Read on to learn all about it.

Why Avoid Certain Exercises with Lower Back Pain?

Let’s say you twist your ankle. You start walking with a limp and try your best not to put your weight on it. You do so until the injury is healed and the ankle restores its strength. Similarly, when you go through lower back pain, the last thing you want is to worsen it. The wrong exercises will put your back under unnecessary stress. There is a huge difference between strengthening your back and overloading it. Improper or high-impact exercises can strain the spine, muscles, and discs. Read on to learn what back pain exercises to avoid.

7 Exercises to Avoid if You Have Lower Back Pain

1. Sit Ups & Crunches

Trying hard to get six-pack abs this summer? It is all about working out the core. However, knowing what lower back pain exercises to avoid is crucial, like sit-ups and crunches. “Oh no, those are my favourite exercises. Without them, how will I work out my core?

Hold that thought. Did you know that both sit-ups and crunches overload the spinal discs? They require you to bend the spine repeatedly, increasing pressure on the lumbar discs. This significantly increases the risk of bulges and herniation.

If you want to train your core without worsening injury, try planks or dead bugs. They are highly effective, low-intensity workouts designed to strengthen the core.

2. Leg Lifts (Double Leg Raises)

Double leg raises, albeit a good core-strengthening exercise, put an immense load on the pelvis. It is definitely a back pain exercise to avoid. The arch created during the exercise also puts a load on the lumbar spine and strains the muscles. Try the single-leg raise, with the other leg bent and planted on the ground for support, for a low-impact alternative. A weaker core leads to lower back pain in most cases. So, you should switch to safer alternatives instead of quitting back exercises altogether.

3. Toe Touches

Trying to touch your toe can be daunting with lower back pain. So it is common sense not to do an exercise that’s literally named “toe touches”. It will overstretch the spine, hamstrings, and compress discs. It will also further irritate sciatic nerves and trigger sciatica pain.

A safer alternative would be side planks, pelvic tilts, and glute bridges. If you are unsure about what exercises are good for your back, consult our osteopath or physiotherapist for guidance.

4. Leg Press

While there’s “leg” in the name of this exercise, it is actually a lot about the back. The spine does a lot of the heavy lifting when you do the leg press, quite literally. It bends the spine into a curved position, making it a back pain exercise to avoid. Also, it is easier for one to get carried away when doing the leg press. The false sense of back support encourages you to overload, possibly worsening your injury. Try wall sits or step-ups instead of the leg press to avoid triggering lower back pain.

5. Heavy Weightlifting

Lower back pain commonly occurs when the spine and the core muscles aren’t strong enough to support the body’s weight. In such a scenario, the last thing you want to do is to put the spine under more pressure by carrying more weight. You must avoid heavy overhead lifting to prevent worsening lower back injuries. Foot-elevated reverse lunges, body weight exercises such as push-ups and dips are all safe alternatives.

6. Running on Hard Surfaces

Running is a high-impact exercise that puts stress on your lower back and knees. Running, especially on hard surfaces, is a significant lower back pain exercise to avoid. There’s a misconception that wearing running shoes is a failproof solution to prevent back pain. While they certainly help, it is not recommended to run on hard surfaces, even when wearing top-quality running shoes. Try water aerobics, swimming, or walking to prevent further injury. Any activity inside pools is generally safe, fun, and highly effective.

7. Burpees

Burpees – an exercise your personal trainer loves but you will hate. When suffering from lower back issues, the combination of jumping and bending is the perfect recipe for pain. The hip flexion and extension movement strains lower back muscles and causes discomfort. A better alternative to burpees would be free-weight squats, normal pushups, or knee pushups.

Lower Back Pain? Choose Prime Health Hub Taringa

Relying on painkillers so you can wake up without back pain? Think again. Not only is loading up on painkillers bad for you, it isn’t a viable or permanent solution for your suffering. When it comes to something as sensitive and important as your back, you must trust the experts. Prime Health Taringa offers a non-invasive and holistic solution for lower back pain in Brisbane.

Our Brisbane osteopaths, through hands-on assessment, digital imaging, and w(holistic) care, treat the underlying conditions and not just the symptoms. Our treatment modalities are a combination of traditional practices, such as yoga and meditation, and cutting-edge techniques such as ultrasound-guided dry needling, laser therapy, and instrument-assisted soft tissue mobilisation.

Be it sciatica, scoliosis, or strained muscles, we offer effective treatment. We identify the root cause to understand if the back pain is musculoskeletal, visceral, postural, or traumatic. Call 07 3568 4775 or click here to book an appointment if you are experiencing lower back pain in Brisbane.


Conclusion

In this article, we give you a comprehensive idea of what lower back pain exercises to avoid. We also suggest pain-free alternatives that will not cause further injuries. With the science-backed advice in this article, you can stay fit, strengthen your back, and still go about your day without debilitating lower back pain.