Strong back muscles are the support for a pain-free and healthy lower back and therefore need to be exercised to remain strong and flexible. The greatest good one can do to protect your lower back from injury or to protect a lower back injury from degenerating is to exercise the supporting back muscles with a good exercise routine.
Not all exercises are beneficial for your back and especially if you have a lower back disc injury or sciatica, there are certain popular exercises that should be avoided altogether. Some exercises put pressure on the spine and can cause or aggravate the injury to your lower back. Exercises that involve twisting and lifting or extreme aerobics like aerobic high jumps that jolt the spine should be avoided. Rather keep to an exercise routine advised by your doctor or physiotherapist.
To begin with, you should avoid certain stretching exercises the most common of which are the following
Touching toes standing with legs straight is an unnatural way of relieving a back pain or injury it can overstretch hamstring and back muscles.
2.Touching toes doing alternate twists.
Any twisting action especially bent over is always risky.
Rather keep to the exercise stretching routine already mentioned on this site. https://lowbackmaintenance.com/exercises
The following exercises should be avoided, if you have a low back injury, these exercises will aggravate and cause discomfort and pain to the immediate site of the injury.
Any exercise lying down on your back that involves lifting both legs off the ground places great pressure on the spine, the most common are the following
3. Leg raises – lifting both legs off the floor.
4.Scissors- crossing your legs in a lifted position in an alternating scissors action.
5. Jack Knives- Lifting your back and legs at the same time from a lying position to touch your feet with your hands.
6. Running – all sports activity involving running, jumping or aerobics can aggravate a lower back injury because of the jolting action on the spine.
7. Jogging – Long distance runners sometimes develop lower back problems due to the consistent pounding action, this is a definite no if you have a lower back problem.
If you have strong lower back muscles and you include some running or jogging in your routine, keep it to a minimum and make sure you wear decent running shoes that cushion the jolting action.
Using weights is a great way to build up your body strength including building strong back muscles but if you have a lower back problem there are definite exercises to avoid. Always use a kidney belt especially if you have a lower back problem and ask gym staff for help with applying the correct training techniques.
Avoid exercises that include heavy weights on your shoulders and that place great strain on your back and spine, some exercises require great technique and can cause further serious injury if done incorrectly especially the following
Avoid exercises done standing or lifting above your head without back support as this puts unnecessary strain on your lower back, common exercises include
4. Bicep curls standing
5. Barbell or dumbbell front extensions
Avoid any exercises bent over and or with your legs straight
6. Deadlift straight leg
7. Bent over rows
These two exercises using exercise machine equipment should always be avoided as they place great strain on the lower back vertebrae.
8. Vertical leg press – On your back pressing up at almost 90 degrees front extensions
9. Hyperextensions – The reverse of a sit up.
All exercises done using the arms should be done seated with back or front support to relieve the pressure on the spine.