Exercise is a powerful tool for improving health and mobility—but not all exercises are suitable for everyone. If you’re struggling with lower back pain, certain movements can do more harm than good. In this article, I’ll walk you through five popular exercises that can actually worsen lower back pain, and I’ll suggest safer alternatives to keep your spine healthy and pain-free.
Why to Avoid: These classic core exercises put excessive pressure on the lumbar spine, especially when performed with poor form or momentum. Instead of strengthening your core safely, they can irritate spinal discs and hip flexors, contributing to pain.
Better Alternative: Modified Plank – Engages your deep core muscles without compressing the spine.
Why to Avoid: This exercise can be effective when done right—but many people round their back while lifting, which places stress directly on the lumbar discs. It’s especially risky if you already have back discomfort or a history of injury.
Better Alternative: Bulgarian split squat – builds strength and muscle in the quads, glutes, and hamstrings, does active stretching of iliopsoas (hip flexor) muscle on opposite leg and improves balance and stability by working each leg independently.
Why to Avoid: Overextending your spine, can compress the small joints in your lower back. This often leads to increased pain or tightness, particularly if your core isn’t strong enough to control the movement.
Better Alternative: Bird-Dog – A low-impact, core-stabilizing exercise that promotes spinal alignment and balance.
Why to Avoid: The seated position combined with heavy weight often causes the lower back to round under pressure, which can lead to herniated discs or aggravate existing issues.
Better Alternative: Glute Bridge – Builds strength in the glutes and hamstrings while protecting the lower spine.
Why to Avoid: While it might feel like a good stretch, rapidly bending forward with straight legs places a lot of stress on your lower back and can overstretch spinal ligaments and discs.
Better Alternative: Knee-to-Chest Stretch – A gentle way to stretch the lower back without straining it.
Lower back pain requires a smart, intentional approach to movement. Just because an exercise is popular doesn’t mean it’s safe for everyone. Listen to your body, focus on form, and choose movements that support your recovery rather than risk injury.
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