8 Popular Exercises That’ll8 Popular Exercises That’ll
Make Your Low Back PainMake Your Low Back Pain
WORSEWORSE
 By Meit...
 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...
 But if you CAN move – Some types ofBut if you CAN move – Some types of
exercises are incredibly good for yourexercises a...
The Top 8 Most DangerousThe Top 8 Most Dangerous
Lower Back Pain ExercisesLower Back Pain Exercises
11.. Any Exercise That CausesAny Exercise That Causes
PainPain
 Pain is your body’s way to say “stop itPain is your body’...
22.. High Impact AerobicHigh Impact Aerobic
ExerciseExercise
 Any type of highAny type of high--impact aerobic exerciseim...
33.. Squats and JumpingSquats and Jumping
SquatsSquats..
 No matter the cause of your lower backNo matter the cause of yo...
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 bac...
55.. Holding Free Weights AwayHolding Free Weights Away
From Your BodyFrom Your Body
 Side raises, front raises, side ben...
66.. Torso TwistsTorso Twists
 Though these are highly popular in YogaThough these are highly popular in Yoga
and Pilates...
77.. Leg Lifts and Leg LowersLeg Lifts and Leg Lowers
 Popular at boot campPopular at boot camp--style workouts andstyle ...
88.. StraightStraight--Legged ForwardLegged Forward
BendsBends
 Most herniated discs occur when we’reMost herniated discs...
Safe AlternativesSafe Alternatives
 Wait!Wait!
 Your education doesn’t end here…Your education doesn’t end here…
Find ...
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8 Exercises That’ll Make Your Back Pain WORSE

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

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8 Exercises That’ll Make Your Back Pain WORSE

  1. 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. 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. 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. 4. The Top 8 Most DangerousThe Top 8 Most Dangerous Lower Back Pain ExercisesLower Back Pain Exercises
  5. 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. 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. 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. 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. 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. 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. 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. 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. 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!!
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