Exercises to Avoid with Back Pain
By Sara Butler
Back pain is common. In fact, according to the American Chiropractic Association, you have about an 80 percent chance of experiencing back pain at some point in your life. While exercise is a great thing to help you beat back pain and build a stronger body, there are some exercises the chiropractors at The Joint Chiropractic don't recommend for those with back pain. Here are some of the exercises you should avoid when you have back pain and a few chiropractor-approved ones to try instead.
Exercise to Avoid No. 1: Superman
The Superman back extensions you've included in your interval workouts should not be done when you're experiencing back pain.
These exercises have you lying face down as you lift your legs and arms off the ground -- just like Superman in flight! Research has found that this exercise puts a lot of pressure on the joints in the lower back, exacerbating any back pain you're experiencing.
A great exercise to do in its place is the bird-dog. In this exercise, you get on your hands and knees then lift and extend one arm out in front of you at the same time you lift and extend the opposite leg. You hold this position and then go back to starting position, repeating 10 times as you switch sides. It's important to engage your abdominal muscles in this exercise and not to let your lower back sag.
Exercise to Avoid No. 2: Sit-Ups
Sit-ups are a classic exercise used to work and strengthen the muscles in your core, but it also happens to put a lot of pressure on your spine.
Instead of doing the classic sit-up, try partial crunches instead. These isolate the muscles in your lower abdomen without putting a lot of stress on your lower back. All you do is get in a sit-up position but only lift your shoulders off the floor. You hold this for a few seconds, then do a controlled move to put your shoulders back down on the floor.
Exercise to Avoid No. 3: Double Leg Raises
To appropriately manage back pain, you need to build strong core muscles. Double leg raises do work your core, but they also put a lot of stress and strain on your lower back.
Instead of doing double leg raises, modify the exercise by only lifting one leg off the floor at a time. You repeat these 10 times on each side making sure to keep your back flat on the floor.
If you have questions about what exercises are best for your back pain, talk to your local chiropractors at The Joint!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fort Worth, Tex.