You’ve been told exercise is good to prevent/treat back pain, but did you know that some exercises are not recommended should you have a history of severe back pain? The reason being some exercises put too much demand on your back.
Here are some examples of what exercises you could avoid, and some recommended alternatives:
1) AVOID: Superman back extensions
In this exercise, you begin by lying face down, simultaneously lift your arms and legs off the ground and hold that position. Most people experience quite a bit of distress with this workout, and research has proven that it creates the highest amount of stress to the joints of the low back.1
TRY INSTEAD: Bird-dog
The bird-dog exercise is commonly recommended to strengthen and stabilize your low back without overloading your spine. Start on your hands and knees, engage your stomach muscles. Lift and expand one leg behind you to hip level without tilting your pelvis. Raise and extend the opposite arm to shoulder level. Hold, then return to starting position. Repeat 8-12 times, then switch to the contrary leg and arm. Be careful not to let your low back again sag during this exercise.
2) AVOID: Sit-ups
Although sit-ups may strengthen the abdominal muscles, it may also put a lot of pressure on your own spine.
TRY INSTEAD: Partial Crunches
Partial crunches are better at isolating your abdominal muscles without risking injury to the low back. Lie on your back again with both knees bent and foot flat on the floor. Put the hands behind your neck, tighten your stomach muscles and raise your shoulders off the floor, being careful not to use your arms to pull your throat off the ground. Hold, and slowly lower your shoulders back down. Repeat 15 situations, or as recommended by your exercise plan.
3) AVOID: Double leg raises
Having a strong core is a key component of managing back pain. Double leg raises (lifting both legs jointly while lying on your back) puts a whole lot of demand on your own low back.
TRY INSTEAD: One leg raises
While lying on your back again, bend one knee with your foot flat on the ground and keep the other leg straight. Slowly lift the direct leg up and hold. Lower your leg slowly. Do it again 10 times (or as suggested by your fitness plan) and repeat with the additional leg. Remember to keep your back toned on the floor the entire duration of the exercise.
4) AVOID: Position toe touches
Stretching is important to prevent injury and reduce muscle tissue soreness after working out. It is fairly common to have restricted hamstrings (the muscles at the back of your thigh) and that may contribute to back pain. However, position toe touches may stretch the back more than the hamstrings and may aggravate an existing back injury.
TRY INSTEAD: Towel hamstring stretches
Lie on your own back with a single knee bent. Wrap a towel around the feet of your various other leg and use it to pull the leg up straighten the knee as you bring that leg up. Hold for 20 seconds, and do it again on the other side. Be sure to keep your back flat on to the floor in this stretch.
Don’t let pain stop you from moving! Discover your chiropractor if you have any questions or worries.