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Can weighted pull-up and dips lead to lower back problems?

4 min read

Asked by: Chris Shepherd

When you have a weight belt loaded with the resistance hanging between your legs anteriorly (to the front), the gravitational pull on the weights causes a forward and downward force on the pelvis. This tilts your pelvis causing excessive extension of the lumbar spine.

Can pullups cause lower back pain?

And if your lats are stiff, when you extend your arms overhead as with hangs, pullups, or overhead presses, they will pull your pelvis into an anterior tilt and cause your lower back to hyperextend. This can lead to lower back pain and hurt performance.

Are weighted pull ups good for back?

Weighted pull-ups can help you achieve defined back muscles.



Weighted pull-ups intensify the activation of your back muscles—such as your rhomboids and trapezius muscles—giving your back muscles more definition.

Can pull-ups damage your back?

People often sway their backs while doing pull-ups, especially towards the end of a set. This distorts your spine, loads your discs, and leads to a very unhappy back.

Do pull-ups help your spine?

Pull ups and other exercises build up a strong muscular corset that supports and protects your spinal column. The musculus erector spinae have a superordinate function here. If they are too weak, this leads to an unbalanced encumbrance of the vertebral body and of the intervertebral discs with back pains as a result.

What are the worst exercises for your back?

Worst Exercises for Back Pain

  • Avoid: Crunches.
  • Try this instead: Modified sit-ups. Start by lying on your back. …
  • Avoid: High-impact activities.
  • Try this instead: Water aerobics or yoga. …
  • Avoid: Running.
  • Try this instead: Walking. …
  • Avoid: Biking off road.
  • Try this instead: Use a recumbent bike.

What exercises can hurt lower back?

In general, here are five lower back pain exercises to avoid.

  • Sit-Ups. While sit-ups do help strengthen your abdominal muscles, they can also add a good deal of pressure on your spine. …
  • High-Impact Aerobics. …
  • Standing Toe Touches. …
  • Exercises That Twist Your Spine. …
  • Superman Back Extensions.


How many times a week should you do weighted pull-ups?

For increased strength: Do pull-ups twice a week, with one day being weighted for strength, and the other day without extra weight to groove the pattern and avoid beating yourself up too much. For increasing max reps: Do a few sets of max reps 4-6 days a week.

Are weighted pull-ups better?

Increased Back Size (Hypertrophy)



Weighted pull-ups, for individuals who can successfully perform 10-15 strict pull-ups, may be a necessary exercise progression to bring about the needed muscle damage and overloading to force a muscle to adapt and grow.

How many reps of weighted pull-ups should I do?

Start with three to four sets of five reps, adding weight in small increments of three to five pounds per week. Once you’re unable to add more weight regularly, try to perform more reps per set and then double back to restart your resistance progression.

How do I decompress my lower back?

Back all the way down into the lower back hold this position comfortably for about 30 seconds. From there just relax take a breather. And then repeat. This one on the next repetition.

Can you herniate a disc doing pull-ups?

Any kind of strenuous exercise is bound to exacerbate the painful symptoms of your herniated disc. This includes, but is not limited to: Sit-ups and pull-ups.

How do you decompress your spine?

Back all the way down into the lower back only go to your comfort. Level you can hold this position for an extended period of time.

Does lifting weights compress your spine?

Abstract. Spinal loading during weightlifting results in a loss of stature which has been attributed to a decrease in height of the intervertebral discs–so-called ‘spinal shrinkage’. Belts are often used during the lifting of heavy weights, purportedly to support, stabilize and thereby attenuate the load on the spine.

How can I get my body aligned without a chiropractor?

Keep your posture in mind, even if you’re taking it easy.

  1. Moving regularly is key! Don’t sit for too long, even in an ergonomic office chair. …
  2. Keep both of your feet flat on the floor. Consider a footrest if necessary.
  3. Keep your back aligned against the back of your chair. Avoid leaning forward or slouching.