Dos and Don’ts of Lower-back Pain Exercises


While some exercises can be dangerous for many victims of back pain, it is amazed to know that workout can still help their condition greatly.

According to experts, exercising is the best way to manage less severe back pain symptoms. Exercise increases blood flow to pain zones and helps muscles relax.

To help you get the best result from your exercise, below is an expert advice on which exercise might work and the ones to avoid for your back pain symptoms.

Back Exercises: Dos and Don’ts

The key to any successful back pain exercise plan is to create the right routine and take it slowly. To get this right, it is advisable to talk to your chiropractor or doctor to make the best choice for your back health.

Below are tips that will be of help:

Dos of Lower-Back Pain Exercises

DO start with simple activities

Starting with simple exercises will position you for your progressive recovery from lower back pain and help your muscles to adjust faster. This is important, especially if you are not a sports person before. Consider simple activities, such as walking or low-intensity jogging, for a start due to its low impact on the back. It helps you study how you feel as a guide for your health care personnel.

Some back-friendly stretches help relieve low-back spasms. Consider the following stretches for your back pain:

DO partial crunches

Studies have shown that partial crunches play vital roles in strengthening the core and lower back, thereby reducing future and present back pain.

DO back-pocket stretch

This involves standing up and placing both hands at your back; like putting your hands in the back jeans pockets while looking up and arching your back. Do this and watch how you feel.

DO wall sits

During this exercise, ensure you rest your lower back against the wall while you slightly step your feet onward and in a sitting position. Repeat this exercise several times while breathing through it as well.

DO hamstring stretches

Hamstring stretches are excellent activities for back pain, as the flexibility of the hamstring is linked to the seriousness of the back pain experienced by a person. Place your foot on the floor while lying on your back with a leg bent. Now, raise the other leg upward with a towel looped over your foot. To feel the hamstring stretch, gently straighten your leg and gradually pull on the looped towel.

Do lumbar rotation

This is another exercise in practice known to help relieve lower back pain. Keep your shoulders lying down on the floor while bending your knees and rocking both knees with low intensity. Then roll your knees left and right as far as possible until you feel a comfortable stretch in your lower back. Breathe in and out once and repeat the exercise on both sides five times.

Don’ts of Lower-Back Pain Exercises

DON’T practice high-impact moves or lift heavy objects

Avoid any pain-causing activities immediately after or during exercise, as these can aggravate or worse your back pain. If you are to try any of these activities, make sure you use the correct form practicing them or performing under an expert’s supervision. Some of the high-impact exercises to avoid until your back pain subsides are step aerobics, running, basketball, weight lifting and jumping.

DON’T try toe touches

While you can try many exercises to help your back pain, toe touches can aggravate your spinal discs and back muscles. Besides, this exercise puts much pressure on the surrounding ligaments and discs, resulting in hamstrings and overstretched muscles. Taking on this activity will worsen your back pain symptoms.

DON’T do leg lifts

Doing leg lifts while lying on your back will do more harm than good for your condition. This type of exercise exerts loads of pressure on your back and worsens your pain. In an alternative, try bending one leg and lightly lifting the other leg less than six inches above the ground while it’s straight.

DON’T ignore the hurt

When you engage in any exercises and feel pain, don’t ignore it. According to experts, most symptoms of back pain are known to be self-recovery; if managed properly with appropriate treatment and exercises; they should heal within weeks or days. However, if they don’t subside on their own, pay attention to how you feel. Don’t just ignore and go on with the workout. If ignored, your back pain may be worsened.

Every Back Pain is Unique

The exercises discussed here are just a great starting point; there are still more of them to help back pain of any forms but based on each condition. It is advised that you see a chiropractor for an assessment to give you the appropriate exercise for your back pain.

Our chiropractic team will assess and educate you on the best stretching to deal with your back pain to get relief as fast as possible.

Our job is to help you get through the process by limiting the stress and load applied to your spine for quick recovery. Contact us today to book an appointment.