Exercises for Lower Back Pain: Dos and Don’ts

Exercises for Lower Back Pain: Dos and Don’ts


You may feel rested, but exercise is good for your back. Back pain exercises can strengthen the muscles of your back, abdomen, and legs, but incorrect movements can further hurt you and land you in the emergency room. They mainly support your spine and help relieve back pain. Some workouts may be contraindicated depending on the source and severity of your discomfort, while others may aggravate it. In our daily routine or work activities, back pain becomes very unpleasant to us. Millions of people suffer from back pain, whether or not an injury or illness causes it. This pain should not stop your training, but you need to be careful. Exercise is one of the most effective strategies that work as a pain reliever for back pain.

Do’s and Don’ts of Lower-Back Pain Exercises

One of the essential things you can do to treat back pain is to stay active. Do not do intense back training with severe back pain. However, even if you feel uncomfortable, keep moving as much as possible and gradually return to regular activity. X-rays are not required to diagnose the lumbar spine. X-rays usually show bones and ligaments.


  • When sitting, aim to sit as little as possible and only for brief periods. Always maintain a standard back curve when standing up from a sitting position.
  • While standing for a long time, place one foot on the footstool to adjust the working height.
  • When carrying or lifting heavy objects, keep your back straight when lifting and do not bend or bend forward. Please keep in mind smooth movement.
  • Always attempt to sleep on a solid surface. A cushion can be used to provide additional support.
  • When cleaning, making a bed, weeding the yard, and other chores, maintain the natural curvature of your back.
  • While driving, your seat should be near enough to the steering wheel to maintain the natural curvature of your back. Also, keep the automobile as low as feasible.



  • When sitting, do not sit on a deep, low, soft sofa. Also, do not straighten your legs in front of you while sitting in this position.
  • Avoid half-bent postures when standing for long periods.
  • When lifting heavy objects, avoid jerking and try to bend the object.
  • Avoid sleeping on your stomach.
  • Do not exercise your back roughly while your back is in sore condition.
  • Do not bend and twist to grab, lift or carry objects.


Advice from a physical therapist on back pain exercises

Back pain usually improves within a few weeks or months. In the meantime, there are some things you can try that work as a pain reliever for back pain. In general, the goal of the exercise is to educate people about maintenance programs to reduce pain, improve function, and prevent further recurrence. There is also advice from a physiotherapist on back pain exercises for recommended treatments when dealing with excessive back pain.

  • Exercise works by stretching muscles that are usually tight and strengthening muscles that tend to weaken when you have back pain. Be sure to warm your muscles before stretching. Never bounce while stretching. All stretches should be done slowly and easily. Avoid excessive stretching and stretch your muscles until you feel flexible.


  • Since these muscles function in the lower back, it is important to strengthen the lower abdominal muscles during exercise. If your lower abdominal muscles are weak, your lower back can become tense, leading to back pain. The transversus abdominis muscle, which provides strong support for the lower back, is very weak and can lead to back pain.


  • Another good exercise to move the lower back muscles is the bridge and pelvic tilt. This exercise does not increase back pain. Waist Stretching is an effective exercise that can be very helpful in relieving lower back pain. This stretch can make your back more painless if you have a herniated disc.


  • Before exercising, make sure you know what is causing your pain. If you’re not sure what’s causing your back pain, it’s wise to make sure before doing any physical activity. Physical therapy can now help you. You’ll know which classes and exercises you can safely run and which exercises you should remove.


Frequently Asked Questions: Back Support Belts

What aggravates the lower back?

In general, the lower back is subjected to a great deal of physical stress and pressure. Back pain can be worse by a variety of factors. Overuse injuries frequently cause lower back discomfort and stiffness. On the other hand, low back discomfort can indicate a serious medical problem, including a pinched nerve or diabetes.

Is it better to walk or rest with lower back pain?

Walking is a particularly good exercise to relieve back pain if you have it. This is because low-impact movements cause less damage to the joints and help the body maintain bone density. Walking for fitness is an approach to enjoying the benefits of regular exercise without damaging the lower back structure. If there is no indication of a major reason for your back discomfort, continue to walk as long as possible.

Is it Ok to walk with lower back pain?

Walking will worsen or create too much discomfort for some back issues. However, recognizing its efficacy might assist you in developing a walking regimen that may give low back pain relief. Walking improves the spine’s stability and trains the muscles that maintain the body upright. Start it slowly if you aren’t used to walking. To acclimate your body to the exercise, walk for approximately 10 – 15 minutes.

What exercises should I not do with lower back pain?

Physical activity is an excellent strategy to avoid and manage back discomfort. However, certain workouts might work as a pain reliever for back pain, while some cause more damage than benefits.

  • Standing toe touches: It promotes higher lower back extension, which raises the risk of disc and ligament stress.
  • Sit-ups: It’s better to avoid since they increase spinal tension and exacerbate back pain.
  • Leg lift: It can exacerbate back pain and cause injuries, but it is recommended as a useful treatment for some types of back pain.
  • Skipping: It increases the danger of accidental damage to the body’s ligaments and muscles.



Lower back pain is typically caused by the stress on the lower back’s tissues, joints, and tendons. This usually happens while carrying something or leaning over, although it can also happen gradually. Staying active is among the essentials that act as a pain reliever forback pain. Make sure not to do intensive back workouts while your back is still hurting; instead, maintain moving as much as possible.

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