If you have lower back pain, then doing literally anything will be tough. Although many believe that exercising can reduce back pain, that might not be the case. Some exercises can hurt your back even more. The following 10 lower back stretches and exercises may be hazardous to persons with lower back pain (LBP). We'll also provide safe workouts for your back!

High-Impact Activities

If you have lower back pain, it is better to avoid high-impact activities like jumping and running and contact sports like football and basketball. These back workouts strain your back. When restarting these routines, especially jogging, start on easier terrain to avoid compressional strain. Flat-ground jogging is better for your back than hill running.

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Low-impact aerobics may increase fitness without back discomfort. These lower back stretches strengthen core muscles, improve cardio, and burn calories. Pilates, yoga, and water aerobics are some examples.

Plank

Planking strengthens the core and reduces back pain. The poor form usually ruins even the best back workouts. Planks might cause back pain if your upper back rounds or your hips slump or twist. This is one of the workouts for your back, which is less beneficial when your hips and spine are out of neutral since you need to train your core correctly.

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Don't let your upper back round or your lower back curve; instead, focus on keeping your hips in line with your shoulders and legs.

Running

Even while you'll feel amazing after a run, your back might end up in a lot of pain from the constant impact of your feet hitting the pavement or treadmill, which can cause strain on muscles and discs. Moreover, running can sometimes be one of the least safe workouts for your back.

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Walking tones and strengthens your lower back and leg muscles and can be gentle on your back as you recover from an injury. You will not cause any physical damage to your spine by walking. If youre recovering from a back flare-up or you have back pain, start with just ten minutes of walking each day.

Biking Off-Road

If you're riding your bike outside on a flat road, it might be safe, but if you're on a path, you might bounce, which can make back pain worse. With your back raised, you might feel the same way.

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Recumbent exercise bikes help your lower back since you must sit up straight. These bikes may help you maintain "spine neutrality" by exerting equal pressure on all spine sections. Moreover, riding delivers aerobic exercise and tones and strengthens the legs, which may help back pain sufferers.

Lifting Heavy Weights

When you lift free weights like dumbbells with the wrong posture or body form, you may strain your back and have to hold your breath, which makes back pain worse by putting pressure on your belly.

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Machine weights are better for backs that tend to get hurt because you have more control over them. Do a lot of sets with light weights. So, if you did weights and hurt your back, you should never go back to the weights you were using before. Lessen your weight by at least 25%, focus on getting more reps, and try 25 pounds if you used to lift 100.

Superman Back Extensions

If you have occasional lower back pain, you shouldn't do Superman movements. Although the Superman pose is a great way to build your back and gluteal muscles, it might be too hard on your spine.

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Bird dog workout is a good Superman replacement. Instead of pressing on your spine, it targets your stomach and back. The bird dog exercises may be done at home with minimal space or equipment.

Twisting Exercises

Twisting is a common back pain-causing exercise. Twisting movements push on spinal discs and worsen injuries or bulges, causing sciatica and severe agony. Twisting causes lower back pain every day, whether we're loading groceries into the car or organizing shelves at work. Moreover, you can always try again when your stomach and lumbar spine muscles are stronger.

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The dead bug exercise is great for beginners because it strengthens and builds core muscle without putting too much stress on the back. When you do the dead bug exercise, which \consists of lower back stretches, your arms, and upper body move backward, which also stretches your chest.

Crunches

Popular ab and back workouts include crunches, which are like sit-ups. Crunches might be risky for bulging or ruptured discs. Crunches may strain the lumbar discs and isolate the core and lower back more than sit-ups. Crunches should also be avoided if you have pinched nerves in your spine. Visit an osteopath to determine whether these difficulties are causing you problems.

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Side planks strengthen your core and minimize back pain. They may improve lower back dynamic stability and abdominal muscles, particularly obliques. Spinal twists improve side planks when you're strong and controlled. These lower back stretches will truly compress your abs!

Leg Press

Avoid leg presses if you have lower back pain. The "supported position" of a leg press causes patients to go too hard too fast, yet it's not bad for the lower back. Start the leg press exercise with a strong back and core, and don't overload your back. So, if you have leg pain, back pain, or severe herniated disc pain, perform this exercise carefully.

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Leg presses are great, but squats work the same muscles without back strain. When your lower back is ready, try body-weight squats. Since extreme weightlifting might compress your lower back discs, you should see a doctor before starting an exercise regimen.

Lunges

Similar form concerns exist whether lunging forward, backward, or laterally. Lower back overarching and upper back rounding, especially while rising from the bottom of the exercise, cause problems. Moreover, for a healthy back, avoid drooping knees. Inward-bending knees strain the hips and lower back.

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Instead of tightening your core muscles to keep your back in a normal position, focus on opening up through the hips and making sure your knee stays in line with your middle toe. For this, you can try other safe workouts for your back as well.