Exercises That Cause Low Back Pain | Chiropractor for Low Back Pain in Oviedo, FL
Hello, I’m Dr. Eric Janowitz, and today I’m here to discuss exercises you should avoid to prevent back pain. Many of my patients often inquire about which exercises to engage in or avoid while under chiropractic care. Understanding the structure and function of your spine is crucial before you begin exercising.
Understanding Your Spine
The spine serves two main purposes: support and protection, particularly of the nerves. Structurally, from the front to the back, your spine should be straight, but from the side, it should display three curves. These curves act as shock absorbers, helping manage the forces of gravity, which become even more significant during exercise.
Exercise Guidelines for Spinal Health
The primary rule is to exercise with good posture. Avoid exercises that force you into poor postures such as leaning, slouching, or twisting. Maintaining structural alignment during exercise is crucial.
Exercises to Avoid
Axial Compressive Loading: This refers to exercises that place downward force on the spine, potentially damaging joints, ligaments, and nerves. Common examples include:
- Bar Squats: These are not advisable as they require you to move your head forward and place significant weight on your shoulders, compressing the spine.
- Overhead Presses: Also compressive, these should be performed with low weight and high repetitions to minimize stress.
Alternatives and Modifications
- Lunges: Perform with dumbbells held at your sides to maintain good posture and effectively engage the muscles of your back, glutes, and legs.
- Calf Raises: Avoid standing calf machines that compress the spine. Opt for seated calf raises or use a leg press machine for straight-leg squats, which protect your spine while allowing effective exercise.
- Plyometrics and Running: Both can be harsh on your spine, especially if you have disc issues. Consider lower-impact options like ellipticals or stationary bikes.
Final Tips
- Listen to Your Body: Distinguish between muscle fatigue and sharp pain. Stop if you experience sharp pain during an exercise.
- High Repetitions, Lower Weight: This approach helps prevent the need to compensate with poor posture, reducing the risk of injury.
As your chiropractor, I’m dedicated to helping you maintain optimal spinal health through proper exercise and care. If you find this information useful, please like, subscribe, and share to help others learn how to protect their backs effectively. Thank you for tuning in!
