8 Popular Exercises That’ll 8 Popular Exercises That’ll Make Your Low Back Pain Make Your Low Back Pain

WORSE WORSE

By Meital James – By Meital James – http://pain-in-lower-http://pain-in-lower-back.comback.com

I know, I knowI know, I know. . Your Your lower back hurts lower back hurts and all you want to and all you want to do is rest with an ice do is rest with an ice pack glued to your pack glued to your backback..

And if your pain is And if your pain is debilitating and you debilitating and you can’t move – That’s can’t move – That’s the right thing to do the right thing to do for a while.for a while.

But if you CAN move – Some types of But if you CAN move – Some types of exercises are incredibly good for exercises are incredibly good for your backyour back. . They will strengthen your They will strengthen your back, stomach and leg musclesback, stomach and leg muscles. . They They will help your muscles support your will help your muscles support your spine and relieve your low back pain spine and relieve your low back pain much fastermuch faster. .

The Top 8 Most Dangerous The Top 8 Most Dangerous Lower Back Pain ExercisesLower Back Pain Exercises

11. . Any Exercise That Causes Any Exercise That Causes PainPain

Pain is your body’s way to say “stop Pain is your body’s way to say “stop itit!!””

I don’t mean the “good kind of pain”, I don’t mean the “good kind of pain”, when your muscles are working. when your muscles are working. When the pain feels like burning, When the pain feels like burning, or stabbingor stabbing, or lasts for more than a , or lasts for more than a couple of minutes, it’s time to stop.couple of minutes, it’s time to stop.

This is the point when exercise turns This is the point when exercise turns into into injuryinjury, or further injury. Always , or further injury. Always listen to your body.listen to your body.

22. . High Impact Aerobic High Impact Aerobic ExerciseExercise

Any type of highAny type of high--impact aerobic exercise impact aerobic exercise requires caution, especially when done on requires caution, especially when done on hard surfacehard surface..

Jogging, running, tennis and some types of Jogging, running, tennis and some types of dance are examples of exercises to avoid dance are examples of exercises to avoid when you have lower back pain.when you have lower back pain.

If you can’t maintain your spine in a If you can’t maintain your spine in a neutral position during aerobic neutral position during aerobic exerciseexercise, you will not be able to protect , you will not be able to protect your back and you will cause more your back and you will cause more damage to it.damage to it.

33. . Squats and Jumping Squats and Jumping SquatsSquats..

No matter the cause of your lower No matter the cause of your lower back pain back pain ((muscle knotsmuscle knots, , bulging bulging discdisc,, pinched nervepinched nerve, , sciaticasciatica etc), etc), jumping, in general, is a bad idea.jumping, in general, is a bad idea.

Squats are effective yet risky Squats are effective yet risky because they may cause lower back because they may cause lower back strain, especially when done strain, especially when done improperly.improperly.

44. . “Abs” and Sit Ups“Abs” and Sit Ups

When you do sit ups, your lower back gets When you do sit ups, your lower back gets hit when your hip flexors pull on the spine hit when your hip flexors pull on the spine to raise your upper body off the groundto raise your upper body off the ground..

Sit ups and crunches put unnecessary Sit ups and crunches put unnecessary stress on your lower back and neck. The stress on your lower back and neck. The worse abs exercise is when your legs lay worse abs exercise is when your legs lay flat and the floor and someone sits on your flat and the floor and someone sits on your feet. It actually strains your lower back feet. It actually strains your lower back and doesn’t even target your abs, by the and doesn’t even target your abs, by the way.way.

55. . Holding Free Weights Holding Free Weights Away From Your BodyAway From Your Body

Side raises, front raises, side bends, Side raises, front raises, side bends, back bends and dumbbell overhead back bends and dumbbell overhead presses are a big nopresses are a big no--no if you have no if you have lower back painlower back pain. . It’s very hard to It’s very hard to keep your back aligned while doing keep your back aligned while doing these and they cause unnecessary these and they cause unnecessary strain on your lower backstrain on your lower back..

66. . Torso TwistsTorso Twists

Though these are highly popular in Though these are highly popular in Yoga and Pilates classes, they may Yoga and Pilates classes, they may not be such a good idea for acute not be such a good idea for acute lower back painlower back pain..

Not only is turning your upper body Not only is turning your upper body while keeping your lower body while keeping your lower body forward an awkward movement, but forward an awkward movement, but it puts stress on the spine and can it puts stress on the spine and can eventually cause eventually cause nerve damagenerve damage..

77. . Leg Lifts and Leg LowersLeg Lifts and Leg Lowers

Popular at boot campPopular at boot camp--style workouts style workouts and Pilates, this exercise has you and Pilates, this exercise has you lying on your back trying to lower lying on your back trying to lower your legs to the ground, or life them your legs to the ground, or life them from the groundfrom the ground..

If your low back arches off the If your low back arches off the ground, you are risking back muscle ground, you are risking back muscle strain and injury.strain and injury.

88. . StraightStraight--Legged Forward Legged Forward BendsBends

Most herniated discs occur when Most herniated discs occur when we’re bending forward – Especially we’re bending forward – Especially when twisting to the side or lifting when twisting to the side or lifting somethingsomething..

So, not a good idea right now. Don’t So, not a good idea right now. Don’t do these until your disc is strong do these until your disc is strong enough to support this position and enough to support this position and when all other forms of flexion feel when all other forms of flexion feel comfortable.comfortable.

Safe AlternativesSafe Alternatives

Wait!Wait! Your education doesn’t end here…Your education doesn’t end here…

Find out the Safe Alternatives for Find out the Safe Alternatives for these dangerous exercises – these dangerous exercises –

Right HereRight Here!!