The Best and Worst Exercises for Back Pain

Back pains are a common problem with many factors, but they are typically attributed to lifestyle issues. If you have back pain and are looking for solutions, consider the things in your life that could be contributing. This article will provide information about back pain exercises and tips on how not to increase your chances of developing it, including avoiding certain activities.

Some of the Best Exercises for Back Pain


Walking is a fantastic exercise for strengthening the lower back. It is crucial to enhance your quadriceps and hamstrings to prevent your lower back from becoming weak, in addition to your core muscles.


Stand with feet a shoulder's width apart, and lunge forward, similar to jogging but with much more emphasis on the thighs. Do not lean much, or you may cause strain on the knee joint, so keep it about 2/3 of your body away from the ground.

Upper Body Strength Training

You can use upper-body strength training to support your lower back. Exercises such as the bench press or lat pull-down are great for strengthening your upper back and working out the muscle groups that bridge your torso area together.

Core Strengthening Exercises

Staying fit and strong will help support your back, especially when doing everyday tasks such as lifting objects around the house or bending over to pick something up from the floor. Good core workouts include abdominal crunches and planks on an exercise mat.


Squats are a fantastic exercise for improving pelvic strength and strength in the lower back and legs. Squats will also help you strengthen your glutes and hamstrings, providing you with stability for balance.

Abdominal exercises such as crunches are another excellent way to strengthen your core, especially your abdominal muscles. Abdominal crunches will also help boost your oblique muscles, which protect your back and decrease the risk of low back pain due to heavy lifting or injuries like a herniated disk or disk bulge.


Yoga incorporates various poses that range from strengthening to stretching. These poses increase your core strength and flexibility, allowing you to maintain good balance and posture and help alleviate some of the lower back pain that may arise from sitting for long periods.


Deadlifts are a good exercise for working out your back because they work out your core muscles that protect your lower back. They also provide a great form of exercise for your legs and thighs, which can make a difference in improving your posture and helping you to maintain ergonomic posture. Also, deadlifts are essential to lose weight, as they help burn fat.

Worst Exercises for Back Pain

While there are some highly beneficial exercises for back pain, there are some exercises that could be more of a risk than helpful, and you need to avoid them at all costs.


Rowing is an excellent exercise for working out your back because it works out the muscles in your legs, which are an essential part of this exercise. When you row, you will use your legs to propel and steer the boat before performing a pull movement using the back muscles. The problem with rowing is that it needs more support for your back. If you land on the ground in a different position than when you started, you could experience strain on particular regions of your spine and spinal discs. Going through large movements while not supporting your back could cause injury to these areas.

Double Leg Kick

Double leg kick is an excellent exercise to work out your glutes and hamstrings, but it could be dangerous for weaker backs. You will perform this exercise by beginning on all fours and squatting down with your legs until you hit the ground. You will lift both legs off the ground in a kicking motion, bringing them to about waist level. This may not seem like anything to be worried about, but if you have ever had back pain or are susceptible to it, double-leg kicks could put a lot of strain on your back and lead to injury with repetitive use over time.

Barbell Bench Press

A Barbell bench press may seem harmless, but it is one of the worst exercises for back pain. Because the barbell exerts a great deal of force on the ground and your body, you will have to employ a variety of back muscles to lift and lower it. Not only will this strain your spine, but if you land on the floor in a different position than when you started, you could strain the disks in your lower back, further causing injury.


Pull-ups are one of the best exercises for working out your shoulders and back, but they are one of the worst for back pain. When you do a pull-up, you will be working out your arms, biceps, and the muscles in your back to lift yourself and down each time.

Front Lever

The front lever is an excellent exercise for working out your back and core muscles, but you should think carefully. You will start with your hands on the floor in front of you, and your legs will be pointing backward when you lift yourself. While this may seem simple, it requires a lot of strength from your core muscles to hold yourself up. While it works the muscles in your lower back, if you do not have those muscles built up for support, this move can hurt them.

A great way to prevent back pain is through regular exercise and warm-ups, which can help increase blood flow, muscle endurance, and strength.


Exercising regularly is a good way to reduce back pain, increase strength, and eliminate pain. However, exercise should not be taken lightly due to the risk of injury or damage, and there are specific exercises you should avoid if you are prone to back pain. With this in mind, consider incorporating the best practices for back pain and keep on moving!!!

Updated on: 14-Feb-2023


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