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 Fitness Reserve.
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.
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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!