Lower Back Pain Prevention Workouts

Workouts to avoid lower back discomfort should be at the forefront of your thoughts every time you go into the gym. Nothing is more debilitating than a lower back injury, so approach each exercise with this in mind.

Making sure your back doesn’t get hurt is usually not the primary emphasis of your exercise when you start. In the gym, we usually concentrate on the activity that we are working on at the time: Crunches work the abs, dumbbells work the arms, leg extensions work the quadriceps and other exercises.

Once you’ve completed the exercise, your attention will typically turn to complete a specific amount of sets and reps.


A well-balanced approach is essential.

However, it is important to remember that when working out one area of your body, you may unintentionally damage another muscle group or section of your body. Exercises to prevent lower back discomfort are important, as is understanding how to execute these workouts. Because more than 80% of people will suffer lower back discomfort at some time in their life, being proactive in mitigating this risk is essential. (1)

Aside from back exercises, which clearly target your back, almost every other activity you may perform at the gym will have a direct or indirect effect on your lower back. Because the back is so important in so many activities, you must be aware of it and actively protect it throughout workouts.

Standing, twisting, flexing, and other activities use your lower back and general back muscles. As a consequence, it’s critical to be mindful of each workout and any potentially dangerous motions that may result in damage. This allows you to “injury-proof” your back while concentrating on other areas of your body.


Warm-up is the number one priority.

Warming up properly is critical to preventing injury throughout your exercises. It is the most essential aspect of your workout since a single injury may keep you out of the gym for six months or more. This may totally derail your fitness and exercise goals. Nothing is more crucial than a good warm-up!

Without a warm-up, your muscles, which support and protect your spinal column, would be stiffer and more prone to damage.


With a good warm-up, you can protect your lower back from injury.

To begin, perform 3-5 minutes of mild cardio to get your blood flowing and your muscles warmed up. Begin an exercise just when your muscles are warm and elastic, not cold and rigid. The first and most essential step to preventing a lower back injury is to use caution.

Light cardio may be as easy as jogging in place, jumping rope, jumping jacks, or running in place. Just something to get your blood pumping and your muscles warmed up.


Do some dynamic stretching after that, such as:

Rotations of the arms

Rotations of the shoulders

Swinging your legs (one at a time)

Swinging your arms

Torso movements

Squats using your own weight

Lower Back and Core Strength Planks

Muscles were worked with planks.


Planks are one of the greatest workouts you can do for your abs and your whole core. Planks, on the other hand, need excellent technique since your back is heavily engaged in the workout. When performing a plank, you should feel as if you are pulling your stomach toward your spinal column to activate your abs and work your core.

By bracing your abs as if you’re about to throw a punch, you’ll not only help protect your back, but you’ll also begin to feel muscles that you’ve probably never felt before.

Planks are an excellent workout for strengthening and protecting your lower back as well as your whole core.


Crunch Exercise

Standard crunches are a solid exercise for the abdominals. They are one of the greatest ab workouts for working your abs and core, but they may also be dangerous if done incorrectly.

Always do crunches calmly and methodically. You don’t want the action to be jerky or negligent, otherwise, you risk pulling a muscle.

Ab workouts are one of the greatest exercises for preventing lower back discomfort. They are total powerhouse workouts for your lower back health since they strengthen your core and lower back.



Back Workout Pull-Ups

Performing pull-ups or overhead lat pulldowns at your gym (or home gym) are a fantastic back exercise to train your back and lats and increase your back width. Many individuals, however, have a propensity to glance down or bend their necks down while executing the pulling action, which may result in injury. To prevent back or neck pain, keep excellent posture and a healthy head position (up).

Again, make sure the movement is intentional and controlled. There is no training benefit to adding too heavyweight and doing the exercise with a jerking action. As a result, be certain that the weight is well within your capabilities.


Biking to Improve Lower Back Health

Riding a bike or stationary bike is a great low-impact cardio exercise that is gentle on your joints. However, it is critical to maintain proper posture and ride on a bike that is a suitable fit for your frame.


Stationary Low-Intensity Cardio Bike

If you’re riding a stationary bike, adjust the seat to your liking and avoid resting your lower arms on the handlebars. If you do this incorrectly, it may throw off your balance and form, putting strain on your back muscles.

A stationary bike’s seat location is also critical. Your lower back may be strained if your legs are too straight or too bent. A 25-degree angle in your knee joint in the down position (the 6 o’clock position) is the optimum seat position.

If you’re a dedicated rider, it’s a good idea to get your bike adjusted by a professional to ensure a proper fit. This will not only make the bike ride safer, but it will also be more pleasant since it will be more comfortable.


Treadmill Exercising

HIIT on the treadmill for 20 minutes

The treadmill is one of the finest gym equipment for mixing up and spice up your workout routines. Many aerobic workouts may be performed on a treadmill. And when you run, pretend you’re running outdoors. Don’t glance down and concentrate on the track below you. Running on the treadmill with bad posture or incorrect technique may result in an uncomfortable neck and perhaps even back discomfort.

Learn more about the proper running stance by clicking here. To summarize, you should run with a strong, upright stance and your eyes straight ahead. You’ll naturally lean forward; just make sure it’s not a slouchy action.

In addition, make sure you have high-performance running shoes that are comfy. This affects not just your feet and ankles, but also your whole leg.



Take cautious with the stretches you perform. Some stretches may be leading to low back discomfort without your knowledge. If you feel any discomfort or stiffness in your lower back when stretching, pause and double-check your technique. Try a different stretch for the same muscle group if you’re performing it properly.

There are many methods to stretch your hamstrings without injuring your lower back, for example.

Learn more about lower back pain stretches by clicking here. Lower back pain prevention workouts, as well as regular lower back stretches, are critical to total lower back health.

If you have any back discomfort, tightness, or stiffness while working out or doing apparently simple tasks throughout the day, schedule an appointment with a physical therapist immediately soon. They can help you determine whether there is a problem and develop a fitness program that will keep your back discomfort at bay for good.


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