More Exercises To Avoid If You're Suffering From Low Back Pain

Disclaimer:

It's important to note that individuals with low back pain should always consult with a healthcare professional or a qualified fitness expert before starting or stopping any exercise program.

The following list includes exercises that may generally exacerbate low back pain for individuals currently suffering from low back pain. This can range from minor to severe pain. However, individual experiences may vary. You could be totally fine and pain-free while performing some oof these exercises, but you might also find some of these painful.

We know that low back pain comes in all different forms. Can be recreated with flexion, extension, lateral flexion/extension, compressive forces, sheer forces, etc. I’ve found that the following exercises tend to recreate pain more often than others. Here are some exercises to consider avoiding and the reasons why:

1. Sit-ups/Crunches:

   • These exercises involve repeated flexion of the spine, which can put excessive strain on the lower back and may exacerbate pain.

2. Russian Twists:

   • Twisting motions can strain the lumbar spine, potentially leading to increased discomfort for those with low back pain.

3. Leg Press Machine:

   • Using the leg press machine with a heavy load can cause the pelvis to tilt under load. This puts stress on the lower back.

4. Deadlifts with Rounded Back:

   • Performing deadlifts with improper form, especially rounding the lower back, can lead to increased pressure on the lumbar discs. If you suffer from low back pain due to a herniated disc, improper deadlift form may make your pain worse! However, most disc herniations heal themselves over time and it’s important to strengthen the muscles that support the spine before deadlifting heavy again. The key to deadlifting after low back rehab is to ensure PROPER FORM. Ensure your abs are braced and your spine is neutral the entire time. This takes tension off of the intervertebral discs and onto the muscles where we want it!

5. Seated Leg Lifts:

   • Lifting both legs while seated can contribute to lumbar strain, particularly if the lower back is not adequately supported. This specific lumbar strain is associated with a “pulled muscle”. You’ll often hear people complain that they “pulled their back” and they feel it in the lumbo-pelvic region (the lower back area between the top of the hips and the ribs).

6. Toe Touches:

   • Bending forward to touch the toes can strain the lower back, especially if done with locked knees and without proper hip hinge technique. This is a double edged sword because in people with flexion intolerant back pain doing toe touches might actually feel very relieving. However, it’s actually providing short term relief and in stretching the lower back, you’re actually causing more instability in that region which can make your back susceptible to further discomfort and irritation.

7. High-Impact Aerobics:

   • Activities like high-impact aerobics can subject the spine to jarring movements, potentially worsening low back pain.

8. Burpees:

   • The rapid transition from standing to plank position in burpees can place stress on the lower back, especially if the core is not engaged. Usually people land in a poor hip position and without their core braced. The ground force impact when you land can then shoots up through your legs and up to your low back causing pain.

9. Good Mornings:

   • If performed with improper form or too much weight, good mornings can strain the lower back by putting excess shear forces in the spine in either a hyperextended or hyper-flexed position.

10. Superman:

    • Arching the back excessively during the Superman exercise may exacerbate low back pain, particularly if the abs and glute muscles are not primarily engaged. This is especially true for extension based back pain where it causes pain when you hyper-extend your back.

11. Behind-the-Neck Lat Pulldowns:

    • Performing lat pulldowns behind the neck can lead to poor movement patterns and unnecessary stress on the cervical and lumbar spine. This is because you’re usually flexed forward slightly rounding your back in order to get the bar in the behind neck position.

12. Heavy Squats without Proper Form:

    • Squats are beneficial, but heavy squats with poor form, such as excessive forward lean, can strain the lower back.

When it comes to low back pain, always prioritize proper form, start with lighter weights, and progress gradually. If an exercise causes pain or discomfort, it's crucial to stop and consult with a healthcare professional or fitness expert. Individual variations in fitness levels, medical history, and specific conditions must be considered when designing an exercise program for those with low back pain.

If you have any questions about low back pain and working out feel free to send me an email. You should also check out my book “Back To The Gym” which shows you how to assess your back pain and helps you determine which exercises will help you rehab your back so you can get back to the gym feeling strong!