Can I exercise with a Bad Back?

Do you want to exercise but are worried about hurting your back because you have back ache or lower back pain?

But, what causes back pain in the first place?

There are many causes including the sacroiliac joints, which link the pelvis and the lower spine, becoming painful if the ligaments become too loose or too tight due to a fall, car accident, pregnancy or childbirth. You can try to reset your SI joint by triggering your inner thigh muscles. Lie on your back with your knees bent and your feet flat on the floor. Grip a soft ball between your knees and squeeze for 5 seconds then slowly release. Try to do 3 sets. 

Strains and sprains are common causes of back pain. It’s easy to injure muscles, tendons and ligaments by lifting heavy objects incorrectly. It’s also possible to strain your back by coughing, sneezing or twisting. Upper back pain can be caused by poor posture due to slouching or long periods of sitting which cause the spine to become misaligned.

Exercise is one of the best things that you can do to get rid of back pain and to prevent it from coming back. The days of resting and lying in bed are long gone!

Most types of back pain can be decreased by a combination of specific exercises and stretches which work together to strengthen the muscles surrounding your spine, which in turn, reduces the likelihood of back injuries.

Of course, there are certain exercises that you should avoid if you have back pain. Here are our best and worst exercises for back ache and back pain. Remember to strengthen your core too!  A strong core strengthens the muscles which support your spine, helping to reduce the risk of back injuries.  

Exercises to Avoid:

1. Bending forwards to touch your toes whilst keeping your legs straight. This puts immense pressure on your back. 
2. Twisting exercises such as Russian twists.
3. Ab Crunches. These put pressure on the discs in your spine which can aggravate back problems.
4. Leg raises lying on your back.
5. Bicycle crunches.
6. Sit-ups.

Exercises to do:

1. Side leg raises. These help to strengthen the hip abductor muscles which support the pelvis and help to reduce back ache or pain. 

Lie on one side with one leg on top of the other, and a slight bend in the lower leg. 

Squeeze your ab muscles and raise the top leg to approximately 45°, keeping it straight.

Hold for 2 seconds and then lower back down. Start with 5 reps and build up to 10.

Repeat on the other side.

Complete 3 sets, resting between sets.

2. Clam shells. These are good for strengthening the glute muscles (weak glute muscles mean that the muscles in your back have to work harder). 

Lie on your side with your knees bent at 45° (one on top of the other).

Squeeze your ab and glute muscles and, keeping your feet together, slowly open and raise your upper knee as high as you can whilst keeping your hips still and your lower leg on the floor (make sure not to rock the hips). 

Start with 5 per leg, building up to 10 and complete 3 sets, resting between sets.

3. Bird dog.

Start on your hands and knees with your knees hip width apart.

Draw your shoulder blades down and away from your ears and keep your neck in line with your spine.

Keeping your back straight (do not dip or arch) slowly raise one leg and the opposite arm until they are parallel with the floor. 

Hold for 2 seconds then return to the start position and repeat with the other side.

Try to do 5 on each side, slowly building up the hold time to 5 seconds. 

Complete 3 sets, resting between sets.

4. Glute bridge. These can help with lower back pain, strengthening the lower back and hip muscles, although the important thing to remember is not to raise up too high. 

Start by lying on the floor with your knees bent and your feet hip width apart. 

Squeeze your glute muscles and slowly push up through your heels until your body is in a straight line (don’t arch your back). Hold for a couple of seconds and slowly lower back down. Do 5 and work up to 10. Complete 3 sets, resting between sets. This can also be done as a stretch. Raise up and hold for 10 seconds working up to 30 seconds.

5. Dead bug. 

Start by lying on the floor with your knees bent to 90 degrees, so that your feet are off the floor, and your arms reach towards the ceiling.

Squeeze your abs and press your lower back into the floor.

Reach your right arm overhead at the same time as you extend your left leg towards the floor (your right arm and left leg should be straight) whilst keeping your left arm and right leg in the start positions.

Return to the start position and then repeat on the other side.

Make sure to keep your lower back pressed into the floor so that you don’t arch your back.

Start with 5 reps on either side and work up to 10 reps on either side.

Complete 3 sets, resting between sets.

6. Superman. Lie face down on the floor with your arms reaching above your head so that you are in a straight line from your fingers to your toes.

Raise your arms, chest and legs a couple of inches off the floor and hold for 5 seconds. Slowly return to the start position and repeat.

Exhale as you raise up and inhale as you return to the floor.

Do 10 reps. Complete 3 sets, resting between sets.

7. Wall sit. This is good for strengthening the muscles that support the back including the glutes, quads, and hamstrings. 

Stand with your back against a wall and your feet 1 to 2 feet away from the wall.

Bend your knees to lower yourself down until your thighs are parallel to the floor, making sure that your knees are over your ankles. 

Your arms can be crossed over your chest, straight out in front of you, down by your side with your palms pressed into the wall or at 45 degrees with the backs of your hands pressed into the wall.

Keep your back pressed firmly against the wall and hold for 20 seconds building up to a minute.

Stretches to do:

Stretching is important to help strengthen your back and core muscles. Do the following stretches alongside the above exercises, to help give you a strong back and core.

1. Knee to chest stretches. These are great for releasing tension in the back. 

Lie on the floor with your knees bent and your feet flat on the floor.

Using both hands, gently pull one knee in towards the chest.

Hold for a few seconds whilst pressing your back into the floor and squeezing your abs.

Take that leg back to the start position and repeat with the other leg.

Start with 5 either side and build up to 10.

2. Lower back stretch. 

Lie on the floor with your knees bent and your feet flat on the floor.

Roll both knees to one side making sure to keep your shoulders on the floor.

Hold this position for 10 seconds, then return to the start position and repeat on the other side.

Repeat 5 times on each side.

3. Pelvic tilt. This is great for releasing tight back muscles. 

Lie on the floor with your knees bent and your feet flat on the floor.

Flatten your back into the floor whilst squeezing your ab muscles and slightly tilting your pelvis upwards. This is a small movement.

Hold for 5 seconds.

Start with 5 reps and build up to 20.

4. Cat/Cow stretch. 

Start on your hands and knees with your head in a neutral position and your knees hip width apart.

Slowly arch your back, drawing your belly button towards your spine, and tucking your chin towards your chest. 

Relax back down and lower your abs as you look up.

Return to the start position.

Repeat up to 5 times.

5. Child’s pose.

Start on your hands and knees, with your hands under your shoulders and your knees under your hips.

Sit back until your bum is resting on your heels, lowering your head and chest towards the floor, and keeping your arms stretched out along the floor in front of you.

Hold for 20 to 30 seconds.

6. Knees to chest stretch.

Lie on your back on the floor.

Slowly raise both knees towards the chest, wrapping your arms around them to gently pull them in towards your chest.

Hold for 20 to 30 seconds and then gently rock from side to side.

7. Happy baby pose. Lie on your back on the floor.

Bend your knees and lift your legs up.

Grab hold of your feet with your hands and rest your elbows on the insides of your knees. 

Hold for 20 to 30 seconds and then gently rock from side to side.

8. Glute stretch.

Lie on your back on the floor with your knees bent and feet on the floor.

Lift your right leg and cross your right ankle above your left knee.

Place your hands around your left thigh and slowly pull your left leg in towards your chest.

Hold for 10 to 20 seconds before changing sides.

9. Spine twist stretch. Try this stretch if your pain levels allow.

Lie on your back with your legs straight.

Keeping your shoulders on the floor, raise your knees up to a 45 degree angle and then slowly lower them to one side of your body. Hold for a few seconds and then return to the start and repeat on the other side. If you need to, place a cushion at either side of your body to support your knees.

[Please note: Always check with a doctor before doing any exercise with an injury and seek professional help if you’re unsure about any exercises]

Use the exercises and stretches above to prevent back pain and to help alleviate your back pain and strengthen your back muscles and the muscles surrounding it. To help prevent injuries, remember to always warm up before your workout with some gentle stretches. Don’t overstretch so that it causes pain, and if your back does start to hurt then stop what you are doing and lie flat on the floor to help release tension.

Visit us at W Fitness to see how we can help you on your journey to being pain free 😊

Much Love

Caroline & Hannah xx