Advice

Top Exercises to Avoid With Lower Back Pain

• Toe Touches from a Standing Position

Why to Avoid – This movement places excessive pressure on the spinal discs and overstretches the hamstrings and lower back muscles.

Better Alternative – Perform gentle hamstring stretches lying on your back with one leg extended toward the ceiling.

• Sit-Ups and Full Crunches

Why to Avoid – Traditional sit-ups can strain the lower spine and hip flexors, potentially aggravating herniated discs or muscular imbalances.

Better Alternative – Try partial crunches or dead bugs, which engage your core without overloading your spine.

• Leg Lifts While Lying Flat

Why to Avoid – This move pulls hard on the lumbar spine if your core isn’t strong enough to support your legs. It often leads to increased lower back arch and pain.

Better Alternative – Bend your knees and perform single-leg lifts or bent-knee marches while engaging your core.

• High-Impact Activities (e.g., Running, Jumping)

Why to Avoid – High-impact exercises place repetitive stress on your spine and joints, especially if you’re already in pain or have poor posture.

Better Alternative – Switch to low-impact cardio like walking on flat surfaces, cycling, or using an elliptical.

• Heavy Overhead Lifting (e.g., Shoulder Presses with Weights)

Why to Avoid – Lifting weights overhead can compress the spine and trigger poor posture if your core isn’t properly braced.

Better Alternative – Focus on lighter weights with proper form, or substitute with resistance bands.

• Twisting Movements (e.g., Russian Twists or Golf Swings)

Why to Avoid – Twisting under tension can irritate spinal joints and discs, especially in those with degenerative disc disease or sciatica.

Better Alternative – Try gentle trunk rotations lying down, where your upper body stays relaxed and supported.

Exercises to Focus on Instead

While some movements should be avoided, others can strengthen your core, improve flexibility, and support your spine…

• Pelvic tilts
• Bird dogs
• Bridges
• Cat-cow stretches
• Child’s pose
• Wall sits

These exercises promote stability without stressing your lower back.

When to Avoid Exercise Altogether

You should pause or modify exercise and consult a healthcare provider if…

• Your pain is sharp, shooting, or radiates down your legs
• You feel numbness, tingling, or weakness
• The pain gets worse during or after exercise
• You’ve recently suffered an injury

Listening to your body is key. Overtraining or pushing through pain can delay recovery or cause new injuries.

Avoiding the wrong exercises for lower back pain is essential for healing and preventing further damage. Skip movements that compress, twist, or excessively stretch the spine and replace them with gentle, spine-friendly alternatives that promote strength and stability.