Physical activity can be a great way to prevent and treat back pain – but some exercises may do more harm than good.
They’re often performed incorrectly or for too long at once, which puts excessive strain on your joints, ligaments, AND muscles! To avoid this problem (and eliminate any unnecessary stress) here’s an alternative list with safer alternatives…
You can also read Best Physiotherapy Exercises for Lower Back Pain
1. Sit-ups and crunches
These exercises can actually increase the curve in your lower back, contributing to or worsening existing back pain. The strain on your neck and spine from sit-ups and crunches can also lead to headaches.
2. Leg lifts
Lifting your legs while lying on your back can put pressure on your lower back and cause pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back.
3. Toe touches
Toe touches from a standing position can overstretch the hamstrings and low back, which can lead to tissue damage and pain. This exercise is also often performed in incorrect form, which can further exacerbate the problem.
4. Bent-over rows
This exercise puts unnecessary strain on the lower back and can worsen existing pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back.
Here are some Tips To Get Healthy & Stay Healthy
Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. Below, we explain exercises that strengthen the lower back and may help people manage lower back pain:
AVOID: Superman back extensions
ALTERNATIVE: Hyperextensions with a foam roller
The Superman back extension is a popular exercise for strengthening the lower back, but it can actually do more harm than good. This exercise puts unnecessary strain on the spine and can worsen existing back pain.
The hyperextension with a foam roller is a safer alternative that will still give you a great workout.
When it comes to exercise, it’s important to listen to your body. If an exercise is causing you pain, stop immediately and consult a doctor or physical therapist. With the right exercises, you can stay healthy and pain-free!
AVOID: Sit-ups and crunches
ALTERNATIVE: Pilates or yoga
Sit-ups and crunches are popular exercises for strengthening the core muscles, but they can actually do more harm than good. These exercises increase the curve in your lower back, contributing to or worsening existing back pain. The strain on your neck and spine from sit-ups and crunches can also headaches.
Pilates and yoga are great alternatives to sit-ups and crunches. These exercises strengthen the core muscles without straining the neck and spine.
AVOID: Leg lifts
ALTERNATIVE: Hip bridges
Leg lifts are a popular exercise for strengthening the glutes, hamstrings, and core muscles, but they can actually do more harm than good.
This exercise puts pressure on your lower back and can cause pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back.
Hip bridges are a great alternative to leg lifts. This exercise strengthens the glutes, hamstrings, and core muscles without putting strain on the lower back.
AVOID: Toe touches
ALTERNATIVE: Hamstring stretches
Toe touches from a standing position can overstretch the hamstrings and low back, which can lead to tissue damage and pain.
This exercise is also often performed in incorrect form, which can further exacerbate the problem.
Hamstring stretches are a great alternative to toe touches. This exercise lengthens the hamstrings and can help relieve tension in the lower back.
AVOID: Bent-over rows
ALTERNATIVE: Lat pulldowns
This exercise puts unnecessary strain on the lower back and can worsen existing pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back.
Lat pulldowns are a great alternative to bent-over rows. This exercise strengthens the back and shoulder muscles without putting strain on the lower back.
When it comes to exercise, it’s important to listen to your body. If an exercise is causing you pain, stop immediately and consult a doctor or physical therapist. With the right exercises, you can stay healthy and pain-free!
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