Avoid these popular lower back pain exercises to prevent more pain and damage to your low back injury!

1. 8 Popular Exercises That’ll8 Popular Exercises That’ll
Make Your Low Back PainMake Your Low Back Pain
WORSEWORSE
 By Meital James –By Meital James – http://pain-in-lower-http://pain-in-lower-back.comback.com

2.  I know, I knowI know, I know.. YourYour
lower back hurts andlower back hurts and
all you want to do isall you want to do is
rest with an ice packrest with an ice pack
glued to your backglued to your back..
 And if your pain isAnd if your pain is
debilitating and youdebilitating and you
can’t move – That’scan’t move – That’s
the right thing to dothe right thing to do
for a while.for a while.

3.  But if you CAN move – Some types ofBut if you CAN move – Some types of
exercises are incredibly good for yourexercises are incredibly good for your
backback.. They will strengthen your back,They will strengthen your back,
stomach and leg musclesstomach and leg muscles.. They will helpThey will help
your muscles support your spine andyour muscles support your spine and
relieve your low back pain much fasterrelieve your low back pain much faster..

4. The Top 8 Most DangerousThe Top 8 Most Dangerous
Lower Back Pain ExercisesLower Back Pain Exercises

5. 11.. Any Exercise That CausesAny Exercise That Causes
PainPain
 Pain is your body’s way to say “stop itPain is your body’s way to say “stop it!!””
 I don’t mean the “good kind of pain”, whenI don’t mean the “good kind of pain”, when
your muscles are working.your muscles are working. When theWhen the
pain feels like burning, or stabbingpain feels like burning, or stabbing ,,
or lasts for more than a couple of minutes,or lasts for more than a couple of minutes,
it’s time to stop.it’s time to stop.
 This is the point when exercise turns intoThis is the point when exercise turns into
injuryinjury, or further injury. Always listen to, or further injury. Always listen to
your body.your body.

6. 22.. High Impact AerobicHigh Impact Aerobic
ExerciseExercise
 Any type of highAny type of high--impact aerobic exerciseimpact aerobic exercise
requires caution, especially when done on hardrequires caution, especially when done on hard
surfacesurface..
 Jogging, running, tennis and some types ofJogging, running, tennis and some types of
dance are examples of exercises to avoid whendance are examples of exercises to avoid when
you have lower back pain.you have lower back pain.
 If you can’t maintain your spine in aIf you can’t maintain your spine in a
neutral position during aerobic exerciseneutral position during aerobic exercise ,,
you will not be able to protect your back and youyou will not be able to protect your back and you
will cause more damage to it.will cause more damage to it.

7. 33.. Squats and JumpingSquats and Jumping
SquatsSquats..
 No matter the cause of your lower backNo matter the cause of your lower back
painpain ((muscle knotsmuscle knots ,, bulging discbulging disc,,
pinched nervepinched nerve,, sciaticasciatica etc), jumping,etc), jumping,
in general, is a bad idea.in general, is a bad idea.
 Squats are effective yet risky becauseSquats are effective yet risky because
they may cause lower back strain,they may cause lower back strain,
especially when done improperly.especially when done improperly.

8. 44.. “Abs” and Sit Ups“Abs” and Sit Ups
 When you do sit ups, your lower back gets hitWhen you do sit ups, your lower back gets hit
when your hip flexors pull on the spine to raisewhen your hip flexors pull on the spine to raise
your upper body off the groundyour upper body off the ground..
 Sit ups and crunches put unnecessary stress onSit ups and crunches put unnecessary stress on
your lower back and neck. The worse absyour lower back and neck. The worse abs
exercise is when your legs lay flat and the floorexercise is when your legs lay flat and the floor
and someone sits on your feet. It actually strainsand someone sits on your feet. It actually strains
your lower back and doesn’t even target youryour lower back and doesn’t even target your
abs, by the way.abs, by the way.

9. 55.. Holding Free Weights AwayHolding Free Weights Away
From Your BodyFrom Your Body
 Side raises, front raises, side bends, backSide raises, front raises, side bends, back
bends and dumbbell overhead pressesbends and dumbbell overhead presses
are a big noare a big no--no if you have lower backno if you have lower back
painpain.. It’s very hard to keep your backIt’s very hard to keep your back
aligned while doing these and they causealigned while doing these and they cause
unnecessary strain on your lower backunnecessary strain on your lower back..

10. 66.. Torso TwistsTorso Twists
 Though these are highly popular in YogaThough these are highly popular in Yoga
and Pilates classes, they may not be suchand Pilates classes, they may not be such
a good idea for acute lower back paina good idea for acute lower back pain..
 Not only is turning your upper body whileNot only is turning your upper body while
keeping your lower body forward ankeeping your lower body forward an
awkward movement, but it puts stress onawkward movement, but it puts stress on
the spine and can eventually causethe spine and can eventually cause nervenerve
damagedamage..

11. 77.. Leg Lifts and Leg LowersLeg Lifts and Leg Lowers
 Popular at boot campPopular at boot camp--style workouts andstyle workouts and
Pilates, this exercise has you lying on yourPilates, this exercise has you lying on your
back trying to lower your legs to theback trying to lower your legs to the
ground, or life them from the groundground, or life them from the ground..
 If your low back arches off the ground, youIf your low back arches off the ground, you
are risking back muscle strain and injury.are risking back muscle strain and injury.

12. 88.. StraightStraight--Legged ForwardLegged Forward
BendsBends
 Most herniated discs occur when we’reMost herniated discs occur when we’re
bending forward – Especially whenbending forward – Especially when
twisting to the side or lifting somethingtwisting to the side or lifting something..
 So, not a good idea right now. Don’t doSo, not a good idea right now. Don’t do
these until your disc is strong enough tothese until your disc is strong enough to
support this position and when all othersupport this position and when all other
forms of flexion feel comfortable.forms of flexion feel comfortable.

13. Safe AlternativesSafe Alternatives
 Wait!Wait!
 Your education doesn’t end here…Your education doesn’t end here…
Find out the Safe Alternatives for theseFind out the Safe Alternatives for these
dangerous exercises –dangerous exercises – Right HereRight Here!!