Back pain can be prevented and treated with physical activity, but some exercises may do more harm than good.
They are often done wrong or for too long at once, which puts too much stress on your muscles, joints, and ligaments. Here’s a list of safer alternatives to avoid this problem and get rid of any unnecessary stress…
You can also read Best Physical Therapy Exercises for Lower Back Pain.
1. Crunches and sit-ups
These exercises can actually make your lower back curve more, which can cause or make your back pain worse. Sit-ups and crunches can also give you headaches because they put pressure on your neck and spine.
2. Leg lifts
When you lie on your back and lift your legs, it can put pressure on your lower back and make it hurt. If your abdominal muscles aren’t strong enough, this exercise can also cause your pelvis to rotate and put pressure on your lower back.
3. Touch your toes
When you touch your toes while standing, you can overstretch your hamstrings and low back. This can cause damage to the tissues and pain. This exercise is also often done in the wrong way, which can make the problem even worse.
4. Rows bent over
This exercise puts too much stress on the lower back and can make pain worse if you already have it. If your abdominal muscles aren’t strong enough, this exercise can also cause your pelvis to rotate and put pressure on your lower back.
Here are some things you can do to get and stay healthy.
Lower back pain can be eased or kept from happening by doing exercises that strengthen the lower back. It can also make the muscles in the legs, arms, and core stronger. Exercises that strengthen the lower back and may help people deal with lower back pain are described below:
Superman back extensions are a bad idea.
A foam roller can also be used for hyperextensions.
The Superman back extension is a common exercise for strengthening the lower back, but it can actually hurt more than help. This exercise puts too much stress on the spine and can make back pain worse.
The safer alternative is the hyperextension with a foam roller, which will still give you a great workout.
When you work out, it’s important to pay attention to what your body is telling you. If an exercise hurts, stop doing it right away and talk to your doctor or a physical therapist. You can stay healthy and free of pain if you do the right exercises.
Sit-ups and crunches are not good.
ALTERNATIVE: Pilates or yoga
People often do sit-ups and crunches to strengthen their core muscles, but they can actually hurt more than help. These exercises make your lower back curve more, which can cause back pain or make it worse if you already have it. When you do sit-ups and crunches, you put pressure on your neck and back, which can give you headaches.
Instead of sit-ups and crunches, you could try Pilates or yoga. These exercises strengthen the muscles in the middle of the body without putting stress on the neck and back.
AVOID: Leg lifts
ANOTHER WORD: hip bridges
Leg lifts are a common way to strengthen the glutes, hamstrings, and core muscles, but they can actually do more harm than good.
This exercise can hurt your lower back because it puts pressure on it. If your abdominal muscles aren’t strong enough, this exercise can also cause your pelvis to rotate and put pressure on your lower back.
You can also do hip bridges instead of leg lifts. This exercise strengthens the glutes, hamstrings, and core muscles without putting stress on the lower back.
DO NOT: Touch your toes
ALTERNATE: Stretching the hamstrings
When you touch your toes while standing, you can overstretch your hamstrings and low back. This can cause damage to the tissues and pain.
This exercise is also often done in the wrong way, which can make the problem even worse.
You can also do hamstring stretches instead of toe touches. This exercise makes the hamstrings longer and can help relieve back tension.
DO NOT use bent-over rows
Lat pulldowns are an alternative.
This exercise puts too much stress on the lower back and can make the pain worse if you already have it. If your abdominal muscles aren’t strong enough, this exercise can also cause your pelvis to rotate and put pressure on your lower back.
Instead of bent-over rows, you can do lat pulldowns. This exercise strengthens the muscles in the back and shoulders without putting too much pressure on the lower back.
When you work out, it’s important to pay attention to what your body is telling you. If an exercise hurts, stop doing it right away and talk to your doctor or a physical therapist. You can stay healthy and free of pain if you do the right exercises.
Conclusion
Exercise is a great way to stay healthy and relieve pain, but it’s important to choose the right activities.
Some exercises, such as sit-ups and leg lifts, can hurt you more than helping you.
Avoid these four exercises if you have back pain. Try other things that will still give you a great workout but won’t hurt your back. You can stay healthy and free of pain if you do the right exercises.