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What Exercises Cause Lower Back Pain

Watch out for these exercises that cause lower back pain



Some of us are more susceptible to lower back pain than others. Although there are many individuals who seem to frolic through life back pain-free, most people will suffer from some form of back pain at some point in their lives. However, it’s not always easy to know where the back pain has originated. Many times, patients will present to a physiotherapist in horrible lower-back pain, only to say: “I don’t know how I’ve done it!”


There is a link between some forms of lower back pain and exercise, but the connection isn’t always obvious. Because the back is so central to the body, there are certain core or extremity exercises that can cause lower back pain.


In this article, we’ll look at why you might be suffering from lower back pain after a workout and look at how to avoid having lower back pain and exercise go hand in hand.


There are ways to exercise that are gentler on the lower back. Additionally, many exercises can help strengthen your body so that you have fewer ongoing issues with lower back pain. Reach out to our team at Melbourne Sports Podiatry and Physiotherapy to get help.


Here are some reasons why you might be experiencing lower back pain from a workout


It’s normal to feel some degree of soreness after working out. After a particularly involved and energetic session of weightlifting, for example, you may continue to feel discomfort in your muscles for several days.


However, these sensations are markedly different from experiencing lower-back pain, which is not beneficial and is not an intended consequence of the exercise you’ve undertaken.


There are three main reasons why you might have lower back pain during or after a workout:

  • You’re doing the exercise incorrectly and overstraining yourself

  • You’re doing the exercise correctly, but it’s not the right exercise for you and your lower back

  • There’s an injury or a lower back condition that you’re carrying, and the exercise is exacerbating the problem

In short, the main reasons for lower back pain from exercise are inexperience, the wrong guidance, and a health issue. All these problems can be remedied by taking a trip to a physiotherapist, to see what the state of your back is, and what exercises will work best for you.



Exercises that cause lower back pain


In general, no part of your exercise regime should cause debilitating back pain. However, many exercises can cause back pain if you’re doing them incorrectly or have a back injury or issue. Common exercises that can be problematic are:

  • Sit-ups

  • Standing toe touches

  • High-intensity aerobics

  • Superman back extensions

  • Exercises that involve the twisting of the spine

If you’re having trouble with your back, avoid those sorts of activities. To get to the root of the problem, however, it’s vital to talk with a physio.


Some exercises to help you avoid lower back pain


There are many good exercises for working through lower-back pain. Low-impact activities like walking and cycling can be good, on a flat surface, with few jarring motions. Swimming can also be beneficial, taking care to avoid strokes that involve too much twisting.


Other exercises can be helpful in strengthening the back and surrounding areas to prevent back pain from developing in the future. Certain yoga poses, for example, can be helpful. The right stretches and exercises will depend on your capabilities.


If you’re suffering from back pain and looking for relief, or if you’re looking for an exercise program to help you manage lower back pain, one of our qualified physiotherapists can help. Read on to find out more about the services we offer at Align Health Collective.


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