Lower Back Pain And Exercises To Avoid
To managing lower back pain, many people instinctively turn to exercise as a solution. However, while physical activity can help in many cases, certain weight-lifting exercises may actually exacerbate the problem. If you suffer from lower back pain, it's essential to avoid exercises that place undue pressure on the spine. These exercises reinforce poor posture and make the problem worse.
At Functional Patterns Brisbane, we approach exercise from a biomechanical perspective. We focus on functional movement patterns that aim to address chronic pain and poor posture. Unlike typical advice found online, our methods emphasise sustainable movement that strengthens the body without risking further injury.
In this blog, we’ll go over weight lifting exercises to avoid with lower back pain. We will suggest safer alternatives that still support your strength goals.
Keep reading to learn about specific exercises that might be bad for your lower back. And, how to modify your routine to promote spinal health. Bear in mind that without an individual Movement Pattern/Gait assessment, the following advice is generic.
Why Certain Exercises Aggravate Lower Back Pain
The lower back, or lumbar spine, is responsible for bearing much of your body’s weight and enabling a range of movements. This is a vulnerable area, particularly for individuals with existing pain or poor posture.
Performing the wrong exercises with improper technique can increase pressure on your spine. This leads to sharp pain, further damage or chronic issues. Let’s explore a few common exercises bad for lower back that you should avoid. Especially if you’re already dealing with discomfort.
Toe Touches and Hamstring Stretches
Toe touches might seem like a harmless stretch, but they can actually put a lot of stress on your lumbar spine. Many people use toe touches as a way to stretch their hamstrings, but in doing so, they often round their back. This pulls on the spine and can make pain worse. The bending motion increases the load on the discs in your lower back, potentially leading to further injury.
Additionally, these passive stretches work to further weaken the back chain. If your back is already having trouble supporting your structure, why make it looser? This often provides short term relief, and long-term back pain.
Instead of traditional toe touches, try a more gentle stretch that engages your abdominal muscles. When we move, our body naturally goes through both stretch and contraction. Pairing your gentle stretch with the appropriate contraction works wonders.
For example, using your core muscles to get the associated back stretch will prevent you from over-stretching.
Another great swap for stretching is MFR (myo-fascial release). Acquire a hard, smaller ball and lay on it to trigger and release tight areas in your body. The quads are generally a great place to start in order to support the lower back.
Leg Lifts
Another exercise to be cautious about is the leg lift. Often recommended to target the core, leg lifts require significant control over the abdominal and lower back muscles. For individuals with lower back pain, this exercise can cause strain because of the excessive load placed on the lumbar region, particularly if the core muscles are not strong enough to support the movement.
If you want to strengthen your abdominal muscles without the risk, you can modify this exercise by performing bent-knee lifts or focusing on other core stability exercises that engage the muscles without overwhelming the spine. Exercises that focus on stabilising the pelvis while gently activating the core are far better for managing back pain.
Lifting Heavy with Poor Posture
Heavy lifting is one of the biggest contributors to lower back injuries, especially when done with poor posture. Many weightlifters are prone to using excessive weights before their body is ready, causing them to compromise form. When you round your lower back or tilt your pelvis forward during a lift, you're putting unnecessary strain on your lumbar spine.
While lifting weights can be beneficial when done correctly, it's critical to focus on technique over the amount of weight being lifted. Make sure to engage your core muscles and keep your feet flat on the ground to ensure stability. If you feel sharp pain in your lower back during a lift, it's a sign to stop and reassess your form or lighten the load.
Squats and Deadlifts: Risky Movements for the Back
People often remark that squats and deadlifts are essential for lower body strength. In reality, these movements are deeply flawed, especially regarding functional movement and gait mechanics. While they may engage your legs, the isolated movement patterns have no practical application to gait, the most fundamental human movement. These exercises lock your body into unnatural positions, completely ignoring how the body functions in real life.
Deadlifts and squats force excessive hip flexion and extension. They load up the lumbar spine in ways that are unsound for human movement patterns. This increases the risk of serious injury, such as herniated discs and chronic lower back pain.
The claim that proper form can correct these exercises misleads people. No amount of neutral spine positioning can fix the damage from these static movements.
These movements do not relate to real-world activities. Keeping your feet flat while moving doesn't consider how our body naturally uses muscles when we walk or run. Our bodies have a natural way of moving. This involves using different muscles effectively.
Rather than sticking with outdated, risky movements, focus on exercises that actually support human function and posture. It's time to stop using these old lifts. We should focus on exercises that strengthen your body.
You should match these exercises to the way your body is meant to move. Forget squats and deadlifts. There are better ways to support your lower back and protect your spine. You can improve your movement without using old training methods.
Avoiding Hyperextension: Crunches and Sit-Ups
Traditional crunches and sit-ups often get a bad rap, and for good reason. While they’re popular for building core strength, they can put a lot of strain on the lower back, especially if performed with incorrect form. When you curl up into a sit-up position, you're compressing the lumbar spine, which can lead to discomfort or injury.
Rather than risking your back with these exercises, opt for core stabilisation movements like planks and plank variations. These exercises focus on strengthening the muscles around the spine without compressing it. This makes them ideal for those with back pain.
The Problem with Overstretching
Many people with lower back pain turn to stretches, believing that flexibility will solve the issue. However, some stretches can worsen back pain. For example, hamstring stretches that pull the pelvis can strain the lower back.
Instead of aggressive hamstring stretches, focus on movements that promote a balance of flexibility and strength. Controlled, gentle stretching is more effective in improving overall mobility without putting undue pressure on the spine.
Building a Safe Exercise Program
If you’re dealing with lower back pain, it’s essential to develop an exercise program that doesn’t aggravate your condition. Avoiding risky movements doesn’t mean you should skip weight training altogether. In fact, certain weightlifting routines can help strengthen the muscles around your spine and improve your posture. Here are a few tips to keep in mind:
Have your gait analysed by a Functional Patterns Practitioner. This will identify why your back is sore in the first [lace. It will isolate which movements are causing the pain. It will also tell you which movement patterns need strengthening to move pain-free.
Focus on exercises that support a neutral spine. For example, movements that take your body through its entire range of motion help engage your core and glutes. Exercises that use multiple planes of force minimise spinal compression. For example, moving diagonally, forward or side-to-side through space - instead of simply up and down.
Prioritise body alignment over heavy weights. You should always prioritise good form over the amount of weight you're lifting. This ensures you're strengthening the right muscles without risking injury.
Consider low-impact activity. Do not jump into sprinting or heavy lifting right away. First, train our body to move correctly. Balance out your movement patterns, and then begin to move after or add more load.
How Functional Patterns Can Help
At Functional Patterns Brisbane, we specialise in using functional training to address postural imbalances and chronic pain. Our approach emphasises the importance of integrating strength and mobility into a holistic exercise program.
Our movements respect your body’s natural alignment and optimal movement patterns. By focusing on movements that matter rather than traditional weight-lifting exercises, we help clients avoid the pitfalls of bad lifting techniques. We support symmetry, reduce back pain and resolve poor posture.
If you’re struggling with back pain and want to avoid exercises that could make it worse, reach out to us. Our team can design a customised program that supports your goals while protecting your lumbar spine.
Conclusion
Living with lower back pain doesn’t mean you have to give up on strength training. The key is to avoid exercises that put excessive pressure on your spine or reinforce poor movement patterns. Instead, focus on functional movements, proper form, and working within your limits to strengthen your core and improve your posture. At Functional Patterns Brisbane, we can guide you through safe, effective ways to stay active and pain-free.
Before: Chronic Back Pain With Traditional Lifting After: No Pain With Functional Patterns