Lower back pain: 4 exercises to avoid (and those to favor)
Lower back pain , or low back pain , affects up to 80% of adults at some point in their lives. Throbbing pain, stiffness, muscle tension... the causes are many, but one thing is certain: some exercises make the pain worse . Conversely, other movements provide real, natural, and lasting relief .
In this article, discover the 4 exercises to absolutely avoid in case of lower back pain, and those you can do safely to strengthen and soothe your back.
📌 What exactly is low back pain?
Low back pain refers to any pain located in the lumbar region , i.e. the lower back. It can be acute (sudden and temporary), subacute (a few weeks) or chronic (more than 3 months). It can be caused by:
- prolonged poor posture ,
- a poorly performed physical effort ,
- a lack of deep muscle strengthening ,
- repeated mechanical stress .
❌ 4 exercises to absolutely avoid in case of lower back pain
1. Classic abdominal crunches
These classic movements place a lot of stress on the hip flexors and increase pressure on the lumbar intervertebral discs .
Why is it bad?
They cause repeated bending of the spine, which can worsen existing nerve irritation or compression .
2. Lumbar extensions in the gym (weight bench)
These exercises, often used in the gym to "strengthen the lower back," can be dangerous without supervision . The hyperextension movement puts intense pressure on the vertebrae.
Alternative : gainage or “child’s” pose in yoga.
3. The deadlift performed incorrectly
Although very effective for strengthening the posterior chain, this exercise can become the enemy of the back if it is performed incorrectly (rounded back, excessive load) .
Avoid during acute pain. Instead, opt for gentler movements, whether isometric or without weight.
4. The splits / overstretching the hamstrings
Pulling too hard on the posterior chains (especially the hamstrings) without warming up can increase lower back pain , especially if the origin is nervous (sciatica, cruralgia, etc.).
Why? This puts more strain on the sciatic nerve and can create reactive inflammation.
✅ The exercises to favor to relieve lower back pain
1. The gainage (modified plank)
Strengthens the abdominal muscles without bending. Practice on your knees initially to minimize lumbar pressure.
Benefits :
- Protects the spine
- Activates deep muscles
- Improves posture
2. Back stretching (child’s pose – yoga)
This gentle posture allows for a passive stretching of the back , relieving muscle tension.
Tip : Breathe deeply and stay in the pose for 30 seconds.
3. Diaphragmatic breathing exercises
Little known, these exercises activate the deep transverse muscle , one of the pillars of lumbar stability.
Simple exercise : Lying on your back, inhale slowly through your nose, expanding your stomach, then exhale slowly through your mouth. Repeat 10 times.
4. Pelvic tilt
A fundamental exercise in physiotherapy. It gently mobilizes the lumbar region , activates the core muscles and corrects poor posture.
To be done every morning for 5 minutes.
⚠️ The importance of good equipment to prevent lower back pain
In addition to good exercise, choosing the right bedding plays a crucial role.
A mattress that is too soft, an ill-fitting pillow or poor sleeping posture can perpetuate pain.
At Unefia, our orthopedic cushions are designed to:
- maintain perfect alignment of the neck and lower back,
- distribute pressure points,
- promote restorative sleep , essential for muscle recovery.
✅ In summary
| To avoid | To be favored |
|---|---|
| Classic Crunches | Gentle sheathing |
| Hyperextensions | Deep breathing |
| Deadlift (poorly executed) | Pelvic tilt |
| Extreme stretching | Back stretch (gentle) |
🧭 Bonus Tips
- 🔁 Do these exercises regularly , not just during times of pain.
- 🛏️ Adapt your bedding to promote recovery.
- 🧘♂️ Learn to listen to your body: if a movement causes pain , it is not suitable for you .
