Are you someone who experiences low back pain after exercising? This can be frustrating and demotivating, especially when you are trying to stay healthy and active. It’s essential to be aware of the exercises that may be causing or exacerbating your low back pain so that you can make necessary adjustments to your workout routine. In this article, we will explore some of the worst exercises that can lead to low back pain, as well as alternative options to help you avoid discomfort and injury.

Why Your Mattress Matters

Stop performing the exercises that is hurtful on your back. Find the best exercises that suit you. They should be able to control back pain and strengthen your back to avoid any future pain and stiffness.

Below are some of the worst exercises that may possibly hurting to your back:

1. Toe Touches

Doing exercises is indeed good for a low back pain. Though, there are exercises that may hurt you. During exercising, the mild discomfort you feel should diminish as your muscles gain enough strength. On the other hand, if there are still pains that lasts 15 minutes or more, patients should cut down on exercising and consult a doctor. Also, there are exercises that worsens the pain. For example, standing toe touches adds more stress on the disks and ligaments in the back spine. It is also an exercise that may overstretch your back muscles and hamstrings.

 

2. Sit-ups

low back pain

 

Doing sit-ups may also harm the discs on your back spine. It is an exercise which may help the abdominal muscles, but when hip muscles are affected, it is the time to say that sit-ups are harmful.

3.Leg Lifts

Leg lifts are taught in order to build the abdominal muscles. Doing exercises to build strength on your lower back can answer to cut down on pain, but lifting both legs together while you lie on your back can be harmful. For weak patients, doing this can aggravate any back pain. What you need to do during such case, lie down and have one leg in a straight position and the other leg in a bending position.

4. Back squats

Doing the squat is one of the most advisable exercise for a back pain. When done in the right way, it works in all the muscles and the core. However, if done poorly, you may experience more back pains. The very likely mistakes that patients do is when they round their lower back and do not keep it straight. Additionally, not sticking your chest out may lead to pressures on the lower back.

5. Lower back foam roll

The experts say that foam rolling your lower back may cure back pain, but there are still cases of worsening the back pain. The lower back is usually not the cause of back pain, but it is the inheritor of pain. Therefore, doing a lower back foam roll does not answer the problem. Also, the part that may be applied with foam rolling should have enough bony protection. For a fact, the lower back area may be handled by large muscles, but it is not sufficed for body protection on organs like the liver and kidneys.

6. Jogging

Jogging

There are times that jogging can add strain on the back. This is most especially during jogging on a hard surface, which adds more backache. If you cannot protect your back spine in a neutral position when in aerobics, it is advisable to not to do it. For the myths on experiencing back pain, you may visit this site.

7. Burpees

Burpees, including jumps, can also be harmful on your back. It adds a higher impact compared to running or jogging. During the time you already have pain and stiffness on your back, be sure to avoid doing burpees.

8.  Straight-Leg Deadlift

If done in the right way, a deadlift is a good way to develop muscles. Yet, if it is done by patients with a weak back, the process can be hurting. During a weak back, it is easy for your back spine to round out during the movement, which may lead to your back doing all the work. Thus, you will have more pain in that area. So, for those who have experienced a back injury and possesses not enough core strength, be sure to not to do a leg deadlift.

9. Seated Russian Twists

A seated Russian twist may aggravate a lower back pain, because this area of your body is not designed to rotate. The basic function of your back is to bend forward and flex. The case of disc compression and twisting seen during a seated Russian Twists is particularly reason for more lower back injuries. It is advisable to avoid seated Russian twists.

Alternative Exercises to Try

  1. Planks: Planks are an excellent alternative to sit-ups for strengthening your core muscles without straining your lower back. Start by holding a plank position for 30 seconds to a minute, focusing on engaging your abdominal muscles and keeping your spine in a neutral position. Gradually increase the duration as you build core strength.
  2. Glute Bridges: Glute bridges are a great exercise for targeting the glutes and hamstrings without putting undue stress on the lower back. Lie on your back with your knees bent and feet flat on the floor, then lift your hips towards the ceiling while squeezing your glutes. Hold this position for a few seconds before lowering back down.
  3. Bird Dogs: Bird dogs are a beginner-friendly exercise that helps improve core stability and balance. Start on your hands and knees, then extend one arm and the opposite leg while keeping your back straight. Hold this position for a few seconds before switching sides. Focus on keeping your core engaged throughout the movement to protect your lower back.

In conclusion, it’s essential to be mindful of the exercises you perform to avoid exacerbating low back pain. By steering clear of the worst offenders and incorporating alternative movements that target the same muscle groups, you can maintain a healthy and pain-free workout routine. Remember to prioritize proper form, listen to your body, and consult with a fitness professional if you experience persistent back pain during exercise.

By Stephanie

Stephanie is a unique blend of professions, balancing her roles as a freelance writer and a nurse. This combination allows her to draw on rich experiences in both fields.

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