Which Exercises to Avoid With Lower Back Pain?

Low back pain is a common condition that affects a significant portion of the population. While numerous factors contribute to low back pain, specific exercises can strain or injure the structures of the lower back. It’s time to learn about the exercises frequently associated with low back pain, examine their impact on different lumbar spine levels (L1, L2, L3, L4, L5, S1), and explore prevention strategies. Understanding the relationship between exercises and lumbar spine levels will help individuals modify their workouts and reduce the likelihood of developing low back pain.

As a NESTA Certified Personal Fitness Trainer or Certified MMA Conditioning Coach, you will learn about this topic in detail.  Even more in-depth training is within the NESTA Certified Biomechanics Specialist course.

Heavy Weightlifting Exercises

Deadlifts

Deadlifts primarily stress the lower back muscles and the lumbar spine. Incorrect form, excessive weight, or insufficient warm-up can strain these structures, leading to low back pain. Poor technique, such as rounding the back, relying on momentum instead of proper lifting mechanics, or neglecting core stability, further exacerbates the risk.

Research Findings:

• A study published in the Journal of Strength and Conditioning Research found that heavy deadlifts (90% of one-repetition maximum) significantly increased muscle activation in the erector spinae and multifidus muscles, both critical for maintaining spinal stability.
• Another study published in the Journal of Applied Biomechanics observed that proper lifting mechanics, including a neutral spine, reduced the compressive forces on the lumbar spine during deadlifts.

Prevention Strategies:

• Focus on proper form and technique, engaging the core and maintaining a neutral spine throughout the movement.
• Gradually increase weight and intensity, allowing sufficient time for the body to adapt.
• Incorporate warm-up exercises that target the lower back, hamstrings, and core muscles.

Squats

Squats engage multiple muscle groups, including the lower back. Incorrect execution, such as excessive forward lean or rounding of the lower back, can strain the lumbar spine and supporting structures.

Research Findings:

• A study published in the Journal of Strength and Conditioning Research examined muscle activation during back squats and observed significant involvement of the erector spinae muscles, particularly at the L4-L5 level.
• Research in the Clinical Biomechanics journal demonstrated that maintaining a neutral spine during squats reduced the compressive forces on the lumbar spine compared to a rounded back position.

Prevention Strategies:

• Master correct squat technique, ensuring the knees are aligned with the toes and maintaining a neutral spine throughout the movement.
• Start with bodyweight squats or use appropriate weight based on individual strength and ability.
• Incorporate exercises to strengthen the core, glutes, and hamstrings for better support and stability during squats.

High-Impact Activities

Running and Jogging

While running and jogging are excellent cardiovascular exercises, repetitive impact and jarring forces can strain the lower back, particularly the lumbar spine.

Research Findings:

• A study published in the Journal of Biomechanics analyzed the distribution of forces on the lumbar spine during running and found that the L4-L5 and L5-S1 levels experienced the highest compressive forces.
• Another study in the European Spine Journal reported that lumbar intervertebral disc degeneration was most prevalent at the L5-S1 level in long-distance runners.

Prevention Strategies:

• Maintain an upright posture while running, avoiding excessive forward lean or rounding of the back.
• Choose appropriate footwear with proper cushioning and shock absorption.
• Gradually increase running intensity and distance, allowing time for the body to adapt.
• Incorporate core-strengthening exercises and flexibility training to improve overall stability.

Jumping Exercises

High-impact exercises, such as box jumps, plyometrics, and jumping rope, can place significant stress on the lower back if performed with improper technique and control.

Research Findings:

• A study published in the Journal of Orthopaedic & Sports Physical Therapy examined the forces on the lumbar spine during drop jumps and reported that the L5-S1 level experienced the highest compression forces.
• Research published in the Journal of Applied Biomechanics showed that performing jumping exercises with proper landing mechanics reduced the impact forces on the lumbar spine.

Prevention Strategies:

• Focus on landing softly and with controlled movements, using the muscles of the lower body to absorb the impact.
• Ensure proper jumping mechanics, including proper knee alignment and maintaining a neutral spine.
• Gradually progress in intensity and height, allowing the body to adapt to the demands of jumping exercises.

Resources for Personal Trainers

Understanding the relationship between exercises and specific lumbar spine levels (L1, L2, L3, L4, L5, S1) is crucial for preventing low back pain. Exercises such as heavy deadlifts and squats can strain the lumbar spine, with research highlighting the importance of proper form and spinal alignment. High-impact activities like running and jumping can also stress the lumbar spine, particularly the L4-L5 and L5-S1 levels. Incorporating prevention strategies, including proper technique, gradual progression, and strengthening of the core muscles, can help reduce the risk of low back pain. Consultation with a healthcare professional, chiropractor or physical therapist is recommended for individuals with existing low back pain or those seeking personalized exercise guidance.

Learn more about our related courses:
NESTA Certified Personal Fitness Trainer
Certified MMA Conditioning Coach
NESTA Certified Biomechanics Specialist