When you’re dealing with lower back pain, there are several exercises and activities you should avoid, including:
- High-impact sports or activities
- Repetitive movements that put strain on your back
- Activities that require twisting
- Weightlifting
Are you currently experiencing low back pain? If so, you’re probably wondering what exercises you can do that won’t aggravate your back and what moves you should definitely avoid because they will make your back feel worse. Below are some suggestions for moves and activities to avoid when you have lower back pain, as well as some tips for what you can do instead.
What Not to Do With Lower Back Pain: High-Impact Sports or Activities
If your lower back pain is mild enough that you can still remain active, it’s wise to keep your activities gentle and mindful. Even mild back pain can worsen severely by putting additional pressure and strain on it. Plus, high-impact sports and activities increase your risk of sustaining other injuries that could have a direct or indirect effect on your back muscles and spine.
High-impact activities to avoid include:
- Aerobics
- Contact sports—including football, basketball, soccer, boxing, hockey, rugby, etc.
- CrossFit
- Gymnastics
- HIIT (high-intensity interval training) workouts
- Jogging
- Jumping—including jumping rope, trampoline jumping, high jumping, long jumping, hurdling, etc.
Exercises to Try Instead:
- Elliptical
- Stationary biking (preferably on a recumbent bike)
- Swimming
- Walking
- Water aerobics
- Yoga
What Not to Do With Lower Back Pain: Repetitive Movements That Put Strain on Your Back
Lower back pain can become more aggravated or intense after repetitive movements that require the use of the lower back. Plus, repetitive movements can increase the rate at which your spine naturally wears and tears, leading to early-onset degenerative disc disease and other spinal complications in the lower back.
Repetitive movements that can put additional strain on your lower back can include:
- Burpees
- Double leg lifts
- Russian twists
- Sit-ups and crunches
- Toe-touches
Exercises to Try Instead:
- Bird dog
- Cat-cow
- Dead bugs
- Glute bridges
- Pelvic tilts
- Planking
- Superman
What Not to Do with Lower Back Pain: Activities That Require Twisting
When you have lower back pain, performing moves that require you to twist your spine can intensify the pain and worsen whatever is causing it. Whether you have degenerative disc disease, osteoarthritis, a bulging or herniated disc, spinal stenosis, or another issue causing your back pain, twisting your spine unnecessarily can cause more aggravation or exacerbate the root issue.
Sports and activities that usually require twisting include:
- Baseball
- Dance
- Golf
- Gymnastics
- Pickleball
- Racquetball
- Softball
- Tennis
- Wrestling
Activities to Try Instead:
- Cycling
- Swimming
- Walking
- Yoga
What Not to Do With Lower Back Pain: Certain Weightlifting Movements
Many weight training moves require a lot from your back, including your lower back. If you have lower back pain or complications that can be made worse with pressure and overuse, certain weightlifting movements can lead to much more pain and damage. Plus, it’s easy to perform weightlifting movements with bad form, which can cause and speed up musculoskeletal damage.
Certain weightlifting exercises you should avoid with lower back pain include:
- Bent-over rows
- Deadlifts
- Good Morning exercises
- Overhead presses
- Squats
Exercises to Try Instead:
- Back extensions
- Bench presses
- Chest-supported rows
- Leg presses
- Pull-downs
- Pull-ups
No matter what exercises, activities, or movements you are performing, be sure to maintain good posture and form, and always listen to your body. If you experience pain, stop what you are doing. If the pain does not subside or worsens, contact a trusted medical professional for a thorough evaluation and resolution.
Do you find yourself searching “what not to do with lower back pain” often? If so, you may need an evaluation and treatment from Georgia Neurosurgical Institute for relief.
Lower back pain is common for many adults, especially among people who stay active. If you’re suffering from lower back pain due to exercising or maintaining an active lifestyle, talk to the team at GNI. Our neurosurgeons are highly trained in uncovering the source of your back pain and providing the treatments necessary to correct issues, ease pain, and help you find lasting relief. Our solutions include physical therapy, spinal injections, spinal surgery if necessary, and more.
Schedule an appointment with Georgia Neurosurgical Institute today: 478-743-7092.
Georgia Neurosurgical Institute offers exceptional treatments for the brain and spine to patients throughout Middle Georgia. With offices in Macon and satellite locations in Dublin, Locust Grove, and Warner Robins, we’re able to treat patients in and around:
- Dublin
- Forsyth
- Locust Grove
- Macon
- McDonough
- Milledgeville
- Perry
- Warner Robins
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