Good and Bad Exercises for Low Back Pain

If you suffer from low back pain, exercise can be a double-edged sword. On the one hand, regular exercise can help strengthen the muscles that support your back, increase flexibility and range of motion, and promote better posture. On the other hand, certain exercises can exacerbate low back pain, causing further discomfort and even injury.

So, which exercises are good for low back pain, and which ones should you avoid? Let’s take a closer look.

Good Exercises for Low Back Pain

1. Walking: Walking is a low-impact exercise that can help strengthen the muscles in your legs, hips, and core while also improving your cardiovascular health. Walking on a flat, even surface is generally best for those with low back pain, and it’s important to wear comfortable, supportive shoes.

2. Swimming: Swimming is another low-impact exercise that’s great for those with low back pain. It’s gentle on the joints and can help improve strength and flexibility throughout the body. If you’re new to swimming, start slowly and gradually increase the amount of time you spend in the water.

3. Yoga: Yoga is a form of exercise that focuses on flexibility, strength, and mindfulness. Many yoga poses can help stretch and strengthen the muscles that support the low back. However, it’s important to work with a qualified instructor who can help you modify poses to suit your individual needs.

4. Pilates: Pilates is a low-impact exercise that focuses on core strength and stability. It can be particularly beneficial for those with low back pain, as it helps improve posture and alignment.

5. Resistance Training: Resistance training, such as weight lifting or using resistance bands, can help strengthen the muscles that support the low back. However, it’s important to use proper form and start with lighter weights to avoid exacerbating your pain.

Bad Exercises for Low Back Pain

1. High-Impact Activities: High-impact activities such as running, jumping, or high-intensity interval training (HIIT) can put excessive stress on the low back, leading to further pain and discomfort.
   
2. Sit-Ups and Crunches: Sit-ups and crunches can place excessive strain on the low back, particularly if performed incorrectly. Instead, try modified planks or bridges to strengthen your core without aggravating your pain.
   
3. Leg Presses and Squats: Leg presses and squats can be beneficial for building lower body strength, but they can also put excessive pressure on the low back. If you want to incorporate these exercises into your routine, it’s important to use proper form and start with lighter weights.
   
4. Twisting Exercises: Exercises that involve twisting, such as golf swings or Russian twists, can place excessive stress on the low back and should be avoided if you have low back pain.
   
5. Heavy Lifting: Lifting heavy objects can put significant strain on the low back and should be avoided if possible. If you must lift heavy objects, use proper form and lift with your legs, not your back.

In conclusion, exercise can be an important tool in managing low back pain, but it’s important to choose the right exercises and use proper form to avoid exacerbating your pain. If you’re unsure which exercises are safe for you, it’s always best to consult with a qualified healthcare professional before starting any new exercise routine.